https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog.atomLove Life Supplements - LOVE LIFE Health Blog2020-05-12T19:30:00+01:00Love Life Supplementshttps://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/how-to-maintain-a-healthy-diet2020-05-12T19:30:00+01:002020-05-12T19:30:12+01:005 tips on how to maintain a healthy diet during lockdownLaura BahmannIn this post, we will go into more detail about a variety of foods you should be eating as part of a balanced diet and leading a healthy lifestyle, particularly during the extraordinary circumstances of lockdown.

In our last blog post ‘7 ways to support your immune system’, we highlighted the importance of eating a healthy, nutrient-dense diet to help you maintain good health and support a healthy immune system.

In this post, we will go into more detail about a variety of foods you should be eating as part of a balanced diet and leading a healthy lifestyle, particularly during the extraordinary circumstances of lockdown.

We include the following tips:

Eat organic, grass-fed beef

Choose pastured free-range eggs

Enjoy lots of fresh fruits and vegetables high in micronutrients

Stick to good, healthy oils (MCT oil)

Increase your protein intake

Eat organic grass-fed beef

Grass-fed beef is one of the most nutrient-dense, high-quality meats. It contains up to six times more healthy omega-3 fatty acids as other meat sources, and is full of micronutrients.

Many people are taking advantage of their daily allowance of exercise during lockdown to go running. After physical activity - particularly cardio - it’s crucial to replace the electrolytes you’ve lost.

The great thing about grass-fed beef is that it contains all three essential electrolytes: sodium, potassium and magnesium.

One grass-fed beef steak contains 118 mg of sodium, 49 mg of magnesium and 732 mg of potassium, making it a perfect source of electrolytes if you’ve started going out for a run more often. [1]

Nutritional Value of 100g grass-fed strip steak:

25 g protein

23 mg omega–3 fatty acids

7 mg Vitamin B6 (70% DV)

35 mcg Vitamin B12 (2.7% mcg)

5 mg Calcium (2% DV)

2mg Iron (22% DV)

25 mg Magnesium (12% DV)

227 mg Phosphorus (45% DV)

85 mg Zinc (52% DV)

5 mcg Selenium (64% DV)

Choose pastured free-range eggs

Pastured free range eggs are the best, because the chickens can eat insects and plants and move freely in their natural environment. The nutrients they’re consuming will be transferred into their eggs, adding to their high nutritional value.

Compared to eggs from caged hens, free range eggs contain twice as many omega-3 fatty acids, seven times more pro-vitamin A beta carotene, three times more vitamin E, a third less cholesterol and a quarter less saturated fat.

Free range eggs also contain a small amount of other vitamins and minerals, including calcium, iron, potassium, zinc, manganese, vitamin E and folate. Nutritional value of one large egg:

77 kcal, 6g protein, 5g fat, 0g carbs

Vitamin B2 (riboflavin): 15% of the RDA

Vitamin B12: 9% of the RDA

Vitamin B2 (riboflavin): 15% of the RDA

Vitamin A: 6% of the RDA

Vitamin B5 (pantothenic acid): 7% of the RDA

Selenium: 22% of the RDA

Also contains a small amount of other vitamins and minerals, including calcium, iron, potassium, zinc, manganese, vitamin E and folate

Enjoy a variety of fruit and vegetables

It is important to enjoy a diet full of fruits and vegetables that are rich in micronutrients, especially vitamin C.

Vitamin C is beneficial as an antioxidant, as well as helping to maintain good immune function.

The human body can’t produce or store vitamin C, so it’s important to consume it as part of a healthy diet or by taking a vitamin C supplement as necessary.

The current daily value (DV) for vitamin C is 90mg for adults and children aged 4 years and over [3].

The following foods are rich in vitamin C (per 100g) [4]:

yellow peppers 183 mg

parsley 133 mg

spinach 130 mg

kale 120 mg

kiwi 93 mg

broccoli 89 mg

lemons 77 mg

lychee 72 mg

papaya 62 mg

strawberries 59 mg

oranges 53 mg

Of course, it’s hard to squeeze all these different fruits and vegetables into your daily diet. So, if you’re looking for a quick and convenient way to supplement your diet, giving yourself a daily shot of vitamins and minerals, these nutrient-dense food supplements may interest you.

Organic Greens powdered drink formula contains a blend of some of the most nutrient-dense organic green "superfoods" available:

Consume good, healthy oils (MCT oil)

Although fat is an important part of a balanced diet, it’s important to be aware of the type of fat you’re eating. Medium-Chain Triglycerides (MCTs) [5] contain medium-length chains of fats called triglycerides and are extracted from coconut oil. MCT oil is easily digested and has many positive health implications, especially when it comes to weight loss.

MCT oil increases the hormones peptide YY and leptin, and promotes a feeling of fullness, which can prevent you from overeating and thus help you to maintain a healthy weight.

In addition, the body can use MCT oil as an instant source of energy. When you’re following a ketogenic diet, MCT oil can help you stay in ketosis, the fat-burning state.

The human body processes MCTs differently than Long Chain Triglycerides (LCT), using it as an instant source of energy. This can help to burn calories – a crucial part of losing weight - and means that your body doesn’t store as much fat in the body.

MCT oil can also help support gut health. It optimizes the growth of good bacteria, which are important for your immune system [6] and can help you to lose weight.

Increase your protein intake

Protein is one of the three important macronutrients, along with carbohydrates and fats. It has the highest impact on every cell in the human body.

It is especially important for building and repairing tissues, stabilizing normal hormone levels, increasing muscle tissue and building strong bones, healthy hair, nails, skin and blood cells.

A high-protein diet (about 1-1.6g protein per pound of body weight) has many health benefits: [7]

Improved strength

Better body composition

Higher or retained muscle mass

A reduced risk of type 2 diabetes (protein is very low on the glycemic index)

Improved metabolism

Potential weight loss

Controlled appetite

Better agility

More resilient bones

Improved balance

Improved quality of life

At the time of writing, when much of the world is in lockdown, it’s advisable to increase your daily protein intake. Only eat the carbs you need (for example after a hard home workout session) and focus on eating good, healthy fats.

Ways to increase your daily protein intake:

Eat your protein foods first; it increases the production of PYY, a gut hormone that makes you feel full and satisfied.

Be aware of how much protein you eat, how much you need, and plan your meals accordingly.

Eat a variety of different foods that are high in protein (organic meat, eggs, almonds, salmon, fish, tuna, chicken, turkey).

Invest in a good protein powder supplement (such as Primal One) or add collagen to coffee, smoothies, and shakes for extra protein.

Positive [distr]actions during isolation

Keeping busy can provide a welcome distraction and help keep negative thoughts at bay.

Find a focus

Whether it’s finally writing that book, developing a meditation practice, designing home workouts, cleaning up your diet, or simply learning what it’s like to slow down and appreciate the little things in life. These few weeks or months are an opportunity to get to know yourself in a whole different light.

Photo: Pxfuel

Begin a gratitude list

Try noting down five things you’re grateful for each day (studies show that gratitude actually boosts immunity and lowers the risk of disease) [1].

Learn a new skill

Learning a new skill, such as learning an instrument or language has been shown to increase brain health and slow cognitive ageing [2].

Record your positive actions

For the times when you’re feeling down and demotivated, keep a journal or blog about your daily achievements, things you’re grateful for, and the things you’ve learnt each day. You could even post a photo of one thing you’re grateful for each day on Instagram. Refer back to these when you’re having a bad day, to help you remember the reasons to feel positive.

Breathing exercises to help with anxiety

Relax Your Breathing, Relax Your Brain

The way we breathe has a huge impact upon how we feel mentally, physically and emotionally. But do we really knowhowthe breath changes our state of mind?

Why is breathing so important when it comes to relaxation?

One reason is the relationship our breath has to do with the vagus nerve.

This long nerve runs from the brain to the stomach. It passes and contacts the tongue, vocal cords, throat, heart, lungs, diaphragm, liver, spleen, large intestine, small intestine, pancreas and kidneys, and ends in a ball of nerve endings in the stomach. This is one of the reasons the relationship between the brain and gut is so important; they’re literally connected via this nerve!

The vagus nerve largely contributes to the parts of our nervous system responsible for both thefight or flightandrest and digestresponses.

The vagus nerve contacts the lungs and diaphragm

This means the way we breathe has an impact on the messages the vagus nerve relays back to our brain.

Whilst the science behind the nervous system goes deep, there’s no mistaking the relaxation we feel after focussing on conscious, calm breathing.

4-7-8 breathing technique for anxiety

Try practicing the 4-7-8 breathing technique:

inhale for four seconds

hold for 7 seconds

exhale for a count of 8 seconds

You can stimulate the vagus nerve even more whilst doing this by adopting a yogic technique known as brahmari breath, which involves humming on the exhale, thus vibrating the vocal cords.

Box breathing technique

Another breathing technique that helps the nervous system relax, promotes good quality sleep and aids post-exercise recovery is box breathing. To practice this:

visualise drawing a square in your mind

inhale for about 5 seconds as you imagine drawing one side of the square

hold the breath for 5 seconds as you draw the line along the second side

exhale for 5 along the next side

hold for 5 seconds as you visualise drawing the line along the fourth side of the square

‘What we think, we become’

For thousands of years, philosophers, sages and teachers have explained how powerful our thoughts are, and with experts like Joe Dispenza furthering modern concepts like The Law of Attraction [3], we’re now realising that what we think, we really can attract.

Siddhartha Gautama - the Buddha - famously stated that “The mind is everything. What you think, you become”.

When we focus intently on a certain outcome, our brains are essentially primed to expect that very outcome to happen, and the body virtually prepares itself for it.

The mind & the placebo effect

This goes some way towards explaining the placebo effect, and how we can all use it to our advantage.

When the mind expects to feel healthier and stronger and really believes it, the brain releases chemicals known as endogenous opiates – natural pain relievers and bio chemicals that relax the nervous system - thus strengthening the immune system.

Conversely, if we believe or focus on illness, our bodies are primed to expect illness to occur.

See yourself at the peak of your health and wellbeing, perhaps running a race or walking in nature. Really try to use all your senses to bring this visualisation to life; this will make it even more effective.

What can you see? What can you feel, hear, smell and taste?

The stronger and more detailed your visualisation is, the more your body really believes it’s real [4], helping you prime your whole being to expect nothing less than complete wellness.

We hope you have found some positive inspiration from this post.

Remember: your mind is just as important as your body when it comes to staying well throughout this strange time. Keep it healthy and use it well.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/boost-your-immune-system2020-03-24T11:00:00+00:002020-04-04T19:29:29+01:007 Ways to Support Your Immune SystemNaomi DaltonWith the current global chaos surrounding the coronavirus (Covid-19) pandemic, there is a lot of advice being published around how to minimise the risk of infection.

People are naturally looking for information on how to give their immune systems extra support in the meantime.

Bearing in mind that the flu season rolls around every winter, we thought it would be helpful to put together a list of our own tips on how to stay healthy, stay positive and stay well.

We’ve also linked to our top immune system support products (including some of our new great value bundles).

Stay hydrated

More than half of our body weight is composed of water, so even when you’re well, it’s important to stay hydrated.

You’re probably already aware that, ideally, you should be drinking the equivalent of 8 glasses of water a day. That sounds like a lot of water, but it’s also fine to substitute in teas, soups, broths, and other healthy low-sugar drinks.

Drinking water, in itself, won’t stop you from getting the flu or the coronavirus if you’ve been exposed to it (contrary to some debunked claims that have been circulating on social media [1]). It will, however, be good for your general overall health.

If you’re already unwell, staying hydrated is essential, especially if you’re suffering from a fever.

If you also have a cough, we recommend this soothing lemon, ginger and honey tea recipe:

Avoid drinking alcohol and caffeinated coffee and tea. These can leave you dehydrated if you’re not also drinking plenty of water.

Get all the rest you need

Studies have shown that if you're not getting enough sleep, or enough quality sleep, this can have a negative impact on your immune system.

This study states that “shorter sleep durations are associated with a rise in suffering from the common cold.” [2]

The common cold is caused by a virus, normally a rhinovirus, although some colds can also be caused by types of coronaviruses.

If you’re not getting the 7-9 hours sleep you need each night, you’re more likely to get sick when you’re exposed to a virus. You may also have a weaker immune response, which may result in worse symptoms and a slower recovery.

Getting enough rest and sleep when you’re well, and especially when you’re ill, will improve your immune response and give you the best fighting chance against an infection.

Improve your sleep quality by

avoiding looking at digital screens before bed

getting to bed before 10:30pm

keeping your room dark and cool

reading in bed (non-digital screen)

eating at least 90 minutes before you go to bed

Eat a healthy, nutrient-dense diet

Although it is tempting to stock up with packaged food that will last, such as dried pasta, processed foods are not the best option. Try to include as many nutrient-dense foods as possible in your diet.

Red meat and organ meat

If you eat meat, make sure you include plenty of nutrient-dense lean red meat in your diet, as well as organ meat.

Nowadays most of us are more accustomed to eating muscle meat than organ meat, but most organs are highly nutritious. These include liver (the most nutritious [3]), kidneys, heart, brain, tripe, tongue and sweetbreads (pancreas and thymus gland).

Organs are especially rich in B-vitamins, including vitamin B12 and folate. They also contain minerals such as iron, magnesium, zinc and selenium, as well as vitamins A, D, E and K.

Needless to say, both muscle meat and organ meats are an excellent source of protein, providing all nine essential amino acids that your body needs.

Vitamin C

As far as certain vitamins are concerned, here’s what science tells us.

Although there are many claims around vitamin C and its ability to help fight infection, there just isn’t the scientific evidence to support this.

Experts do not believe that vitamin C will help prevent people getting infected with viruses, nor that it will be much help if you start taking it once you’re already ill. [4]

However, eating a diet that is rich in all the essential vitamins and minerals your body needs is always important. Vitamin C, for example, has many important roles in the body, including supporting normal immune function.

As this study states, “Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system.” [5]

People with a healthy lifestyle - which includes getting enough exercise, looking after your mental health, as well as having a nutritious diet - are going to be in the strongest position to fight infection.

Leafy greens like spinach and kale are packed with vitamins, minerals and fibre. They are especially rich in vitamins A, C, and K, and folate. Try adding spinach to an omelette or scrambled eggs, or adding kale to a fruit smoothie.

Vitamin D

With all the hype around vitamin C, vitamin D tends to be forgotten when it comes to our immune system.

We know that there’s a connection between exposure to the sun and the amount of vitamin D in our body. When our skin is exposed to sunlight, the sun's UVB rays interact with cholesterol in our skin cells. This provides enough energy for the skin to synthesise vitamin D.

We often think of vitamin D in terms of its role in aiding the absorption of calcium, and therefore its importance in maintaining healthy bones.

But vitamin D also plays a crucial role in immune response. This may explain why we’re more susceptible to getting ill in the winter, when the days are shorter and we’re less exposed to the sun.

In fact, the NHS recommends everyone should consider taking a daily supplement containing at least 10 micrograms of vitamin D during the autumn and winter. [6]

As this study explains, ‘vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.’ [7]

Make sure you’re getting the vitamin D your body needs by eating foods such as salmon, eggs, and wild mushrooms.

If you would like to take a vitamin D supplement for extra support, try our Vitamin D3 + K2 supplement.

Keep warm

Although cold, wet weather doesn’t actually make you ill, it can weaken your immune defences and thus leave you more vulnerable to infection.

Make sure you wrap up warm and wear weather-appropriate clothing, and that you keep your home at a comfortable temperature during the winter.

You can also keep warm by making sure you have at least one hot meal a day, and by drinking hot drinks throughout the day.

Keep calm

The sensible slogan “Keep Calm and Carry On” may also serve you well when it comes to staying well and fighting off infection.

A scientific study showed a link between stress and resistance to infection, namely that people with high stress levels are more susceptible to infection with common cold viruses. [8]

It also showed that stressful situations such as forced exercise, isolation, and exposure to the cold make animals more vulnerable to viral and bacterial infections.

If you can’t remove stress from your life completely, then try to find ways of coping with it.

Talk to and spend time with friends and family to avoid becoming isolated.

Avoid stressful situations where possible.

Do something relaxing like yoga, meditation (we recommend zivaONLINE), reading a good book, or even watching your favourite TV series on Netflix. Try to avoid constantly checking news updates, and limit this to twice a day.

Photo: Pixabay

Stay active

There is no strong scientific evidence to suggest that exercise strengthens your immunity to certain illnesses. However, staying active can help us feel better through the release of endorphins (the ‘happy hormone’) and thus help relieve stress. [9]

At the time of writing, many parts of the world are in enforced quarantine in their own homes, so it may be difficult to stay active, especially if you don’t have a garden.

But walking around the house, cleaning, and doing exercise from YouTube videos in your living room are all good ways of staying active. If you have a garden, you can also dig out the trampoline, do some gardening, or do your normal workout in the fresh air.

If you’re able to, go for a brisk walk in the park alone and take time to appreciate the little things in life.

Photo: Pixabay

Take a probiotic supplement

Probiotics may be good for immune system support, as they help prevent the growth of harmful bacteria in the gut.

There is some evidence to suggest that taking probiotics reduces the chance of getting respiratory infections (such as common colds and the flu) and reduces the duration of infections once you've got them. [10]

This evidence is consistent with other studies that have shown that probiotics promote the production of natural antibodies, which are needed to fight infection. [11]

Another study of 570 children found that taking Lactobacillus GG may reduce respiratory infections and their severity. [12]

Our LactoSpore Plus supplement consists of the bacterial species bacillus coagulans. Unlike regular probiotics, such as lactobacillus, it is a spore-forming bacteria that offers important advantages over non-spore-forming probiotics.

For example, it survives at a low PH (i.e. in the acidic conditions in your gut), it won't be broken down by enzymes, and it can be stored at room temperature. It is also antibiotic-resistant, which means you can still take them when you're on antibiotics to help maintain a healthy gut.

While there is currently no vaccine or ‘magic bullet’ when it comes to fighting the coronavirus or the disease it causes, Covid-19, all of the suggestions above may help improve your general health.

And if you follow these suggestions on a long-term basis, this will help you give your immune system the best fighting chance against any kind of illness you might suffer in the future.

RELATED PRODUCTS:

We’ve just launched our new immune system support bundles, which will save you £££s on buying the separate products.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/why-people-are-loving-our-new-organic-greens-formula2020-03-13T14:18:00+00:002020-03-13T14:20:22+00:00Why people are loving our new Organic Greens FormulaNaomi DaltonOur customers have been leaving some amazing reviews about our new Organic Greens formula, so we wanted to look more closely at why it’s so popular. Here’s what people are saying.

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Our customers have been leaving some amazing reviews about our new Organic Greens formula, so we wanted to look more closely at why it’s so popular.

Here’s what people are saying.

It tastes better than the rest

You’d be forgiven for thinking us biased if we said Organic Greens tastes so much better than other green juices. Luckily, we don’t need to say it - people have been saying it for us!

"If, like me, you struggle with raw green juice or smoothies (especially with spirulina) then this is a great option for you."

"A really tasty way to get a good amount of green goodness."

"Subtle beautiful orange flavour, mixes very well, the best greens product I have tried so far."

Ever since we were children, we’ve been put off eating some types of vegetables because of the taste. In fact, we discovered that not everyone was a fan of our unflavoured Greens drink because of the ‘green taste’.

We listened, and carefully developed this tasty orange and lime flavour. Just mix one scoop of powder with water in the morning and you’re good to go!

You can mix it with other supplements

We find that many of our customers take more than one supplement, so it’s ideal if these can be mixed and taken together.

The great thing is, you have lots of options with Organic Greens. Here are a few ideas that come straight from our customers:

"I combine this powder with a protein shake and collagen"

"I drink it on its own with water, sometimes adding collagen to it (the plain LLS collagen). It's not full of sugar, which is great! It could also be added to a smoothie for an added boost."

“I enjoy the powder in yogurt!"

All of our supplements are free from unnecessary thickeners, fillers and sugars. This means that whether you’re taking them on their own or mixing them, you can rest assured that all you’re getting is the good stuff!

Try the Organic Greens powder in yogurt

You have two flavours to choose from

When you do choose to mix supplements, you may not want to mix too many different flavours.

This is why we’re still offering the unflavoured Organic Greens powder. It also means that you can mix it with other fruity flavours if you prefer:

"I chose the unflavoured because I love the green taste... If you want, you can always add your own fruit.

It's a great energy booster

"Energy levels feel good, my skin looks and feels better, and it’s just good to know I’m getting a powerful dose of greens more often for my overall health"

"From the first scoop I had more energy"

So what is it about Organic Greens that leaves people feeling more energetic?

Organic Greens contains kale and spinach, both of which are rich in iron. Our body needs iron to make haemoglobin in the red blood cells. This carries oxygen to the body’s tissues and organs so that they can function properly.

If you’re not consuming enough iron, you might feel tired and lethargic. A daily dose of Organic Greens may therefore give you that energy boost you need.

We’ve also added a probiotic (‘good bacteria’) called LactoSpore®, and inulin, a natural soluble dietary fibre, to the mix.

Both help support digestion, ensuring that the body absorbs as much of the essential nutrients from the ingredients as possible. That means you’re getting maximum goodness and the maximum benefit from all the ingredients (including iron).

It's now organic

We don’t add any unnecessary additives to our supplements, and all of the green ingredients in Organic Greens are (as the name suggests) organic. No chemicals; just the good stuff.

We choose organic greens as these are lower in heavy metals. What's more, the added LactoSpore® probiotic helps break down oxalates from the ingredients, thus helping to increase mineral absorption.

*(Oxalates are organic compounds found in many plants; in the body, they can bind to calcium and iron. This can affect the absorption of these minerals, and increase the risk of developing health conditions such as kidney stones).

Our Organic Greens formula contains organic kale

What does Organic Greens contain?

Organic Greens contains some of the most nutrient-rich ingredients we could find:

Spinach

Kale

Wheatgrass

Spirulina

Seagreens

Chlorella

Inulin

LactoSpore® probiotic

If you click through to our Organic Greens product page, we’ve included more information about the nutrient content of each ingredient and the possible benefits.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/healthy-foods-to-boost-your-energy-on-a-ketogenic-diet2019-12-24T11:45:00+00:002020-01-30T18:54:46+00:00Healthy Foods to Boost Your Energy on a Ketogenic DietNaomi DaltonWhen you're missing those instant sugar-highs, these low carb high fat foods will help keep your energy levels high on a ketogenic diet.

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If you are interested in losing body fat, building muscle or generally improving your health, we believe that following a ketogenic or paleo diet - a diet containing foods high in fat and protein and low in carbs - is one of the best ways to achieve this. In fact, you might say that the CEO of Love Life Supplements, Ben Law, is a fat loss expert:

“I managed to reduce my body fat from over 12% to under 6% in under 6 months by switching my diet to a low-carb/high-fat paleo one. I now effortlessly maintain this low body fat whilst packing on lean muscle with resistance training.”

Ben Law, CEO of Love Life Supplements

There is a misconception that the body needs carbohydrates for energy. While it is true that carbs are easier to turn into energy than fats and proteins, the body can still use these latter two food groups for energy.

What is a keto diet?

A ketogenic diet, often referred to as a keto diet, is a high-fat, low-carb diet that includes an adequate amount of protein.

The ultimate aim is to get calories from fat and protein rather than from carbs. It works by minimising the amount of sugar and carbs you consume, so that the body starts to get its energy from breaking down fats instead. This is called ketosis - where the body burns fats instead of carbs - and should result in fat loss.

So which are the best foods and snacks to eat when you’re on a keto diet and want to boost your energy levels? Here we discuss the benefits of low carb foods that give you energy and energy-boosting supplements that are compatible with the ketogenic diet. We’ve also linked to some tasty recipes too, to help you plan your diet.

Low Carb Keto Energy Boosters

Oily Fish

Oily fish, such as salmon, trout, sardines and mackerel, is rich in protein, fatty acids and B vitamins. These are therefore a great food to include in a keto diet.

One serving of oily fish will give you your recommended daily dose of vitamin B12 and is an excellent source of omega-3 fatty acids.

Studies have suggested that omega-3 fatty acids may help reduce inflammation in the body. This is significant because inflammation can cause fatigue.

Vitamin B12 and folic acid help produce red blood cells, which helps iron work better in the body. Having optimal levels of iron in the blood can also reduce fatigue and boost energy levels.

Have a browse of these keto fish recipes if you’re looking for keto meal ideas that include oily fish.

Eggs

Eggs can be great as part of a meal or as a snack, as they won’t give you spikes in blood sugar and energy crashes that high-carb foods can cause during digestion.

Eggs are high in protein and are a sustained energy source that will get you through to the next meal.

The B vitamins in eggs help enzymes break down food for energy and the essential amino acid leucine helps cells to absorb sugar in the blood. Leucine also stimulates energy production in cells by increasing the breakdown of fat necessary in a keto diet.

In short, eggs are both tasty, nutritious and filling. They can be enjoyed on their own or included in many different types of keto meals and recipes.

Seeds

Seeds are a good source of fibre, which means the nutrients from your food will be digested more slowly. This leads to a steady release of energy, helping you to keep up your energy levels between meals, which is important if you're on a low-carb ketogenic diet.

Chia seeds and flaxseeds may give you an energy boost and can be added to salads, blended into smoothies or made into healthy multiseed keto crackers.

These types of seeds are rich in plant-based omega-3 fatty acids, making them a suitable energy source for vegans, and can also help reduce inflammation and fatigue. Chia and flax seeds also contain far more omega-3 than omega-6 fatty acids, whereas the opposite is true of most other types of seeds.

This is important to bear in mind, because although omega-6 is an essential fatty acid that your body needs in healthy quantities, most people currently have too much in their daily diet. It’s therefore best to consume seeds in moderation, and stick to seeds that are lower in omega-6.

As the essential fatty acids in seeds are plant-based, this makes them a suitable energy source for vegans. As seeds are also a good source of protein, this makes them an important component in a ketogenic diet.

Chia seeds can be added to smoothies or made into multiseed crackers

Nuts

When you first start a ketogenic diet, the lack of carbs may leave your energy levels lagging, especially between meals. It's therefore important to keep some healthy, high-energy, low-carb ketogenic snacks on hand.

Nuts such as almonds, walnuts, brazil nuts, macadamia nuts and cashews are packed with nutrients and are great as a snack if you’re hungry between meals and need an energy boost.

They are also another great source of healthy omega-3 and omega-6 fatty acids, as well as antioxidants that can increase energy levels by helping reduce inflammation in the body.

Like seeds, nuts contain fibre, promoting a slow and sustained release of energy when you need it. They also contain vitamins and minerals such as B vitamins, vitamin E, iron and manganese, which can all help increase energy production and reduce tiredness.

Macadamia nuts can be great healthy high fat energy snacks on the keto diet

Nut Butters

This is another way of eating nuts, and it offers the same health and energy benefits. Just make sure you check the ingredients if you're buying from a store instead of making your own. Many brands add a lot of salt, sugar, unhealthy fats and preservatives to their nut butter, which you will want to avoid.

If you want to minimise your carb intake as part of your ketogenic diet, macadamia nuts are a lower carbohydrate nut. They also have a perfect omega-3 to omega-6 fatty acid ratio, so you won’t be overdoing it with the omega-6 fatty acids. Try making your own macadamia nut butter by adding some to your food processor with some cashews, and coconut MCT oil for an extra energy boost.

Now, you may be wondering: how do you eat nut butter if you can't spread it on a slice of bread (which is high in carbs and therefore not suitable for a keto diet)? Simple answer - bake some bread out of your nut butter!

Grass Fed Butter

Butter is high in fat and calories and therefore a useful high-energy food to include in your keto diet. However, grass-fed butter may be more nutritious, as it contains a higher proportion of healthy unsaturated omega-3 fatty acids.

Avocado

Avocados are a good source of healthy monounsaturated and polyunsaturated fatty acids and fibre. These can be stored in the body and used as a source of energy, and also aid the absorption of nutrients.

80% of an avocado's carb content consists of fibre, which helps to regulate energy levels, as nutrients is absorbed more slowly.

The B vitamins in avocados also help maintain the normal function of cells' mitochondria, from which cells get their energy.

Avocados are great to eat on their own, or can be made into a delicious guacamole dip or added to salads. If you want to make your smoothies creamier without adding milk or a banana, avocado is also a great alternative.

A high protein, low carb smoothie

Smoothies are a great keto or paleo energy drink when you’re looking for something tasty to fill you up quickly and give you that boost you need.

Our Primal One Chocolate powder is ideal if you’re craving a chocolate milkshake without the carbs. The high quality whey protein helps to preserve muscle and the medium chain triglycerides (MCT - healthy fatty acids) we’ve added to it offer an instant yet gradual release of energy. In addition, we’ve also added organic maca root to the powder, which one study has shown may improve stamina. Mix it up with some water and almond milk and enjoy a delicious high energy low carb smoothie.

Alternatively, you can make a coconut smoothie using coconut milk. Add in some Stevia for sweetness and some of our Primal Energy Coconut MCT Oil (read more about MCT oil below) for an extra energy boost. Make it a cinnamon smoothie by adding ½ teaspoon of cinnamon and some chia seeds for extra fibre and omega-3 fatty acids.

If you prefer a fruity flavour, strawberries, raspberries and blackberries contain fewer carbs than other fruits. You can also try our low-carb Bitter Lemon flavoured Adapt Advanced Pre Workout Drink, which will leave you feeling energized before a busy day.

Extra Virgin Olive Oil

Olive oil is one of the staples of the Mediterranean diet, widely believed to be the reason many people in southern Europe live longer.

One of the benefits of olive oil is that the oleic acid in it has a satiating effect. It slows down the absorption of nutrients in the body, so that energy will be released more gradually. This means you’ll feel full for longer and won’t feel the need to snack on sugary foods between meals.

So although olive oil is high in calories, this shouldn't put you off, because you'll be less tempted to snack on unhealthy foods throughout the day.

MCT Oil

MCT stands for medium chain triglycerides, a type of fat that occurs naturally in coconut oil. MCT oil is easily absorbed by the body and aren't processed via the lymphatic system; they are in fact transported straight to the liver to be broken down. This produces ketones, which your muscles and other tissues use for fuel instead of sugar for an instant and steady release of energy. This will be useful for your muscles if you're planning a workout, or for your brain if you need an extra boost of concentration at work.

Our Primal Energy MCT C8 Oil is of the highest quality and can be added to smoothies, salad dressings, sauces and even your morning coffee whenever you need a fast, healthy energy boost.

Fatty cuts of red meat and dark poultry meat

If you’re looking for ideas for your high fat low carb meals, unprocessed meat and poultry (chicken, turkey, duck) are some of the staple foods of a ketogenic diet, They contain no carbs and are high in fat and protein. The protein helps to preserve and build muscles (if you're also working out) on a keto diet, and the fat is broken down to produce energy.

Grass-fed meat is preferable over grain-fed meat, if you can get it. This is because it is more nutritious, containing higher quantities of antioxidants, omega-3 fatty acids and conjugated linoleic acid (important for cell metabolism).

We hope we’ve given you some ideas for boosting your energy. If you’re looking for something extra to supplement your keto diet, here are our top supplements for energy:

If you would like to know more about our energy boosting supplements, click on the chat box in the bottom right of your screen and send us your questions.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/best-post-workout-supplements-for-muscle-recovery2019-10-25T05:09:00+01:002020-02-08T10:14:29+00:00The Best Post Workout Supplements for Muscle RecoveryNaomi DaltonHere is a list of supplements and foods which may help post workout muscle recovery. Your nutrient intake around exercise plays a crucial role in repairing muscle damage and building new muscle.

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Many people start a new year with resolutions involving diet and exercise, often with the goal of getting into shape.

The right diet and exercise regime are both important when you're trying to build and maintain muscle. No matter what age you are, physical activity - especially resistance exercise - plays an important role in maintaining muscle health.

Exercise and muscle soreness

It's easy to get carried away when you're getting started, but at any stage, if you push yourself hard during your workouts, you'llexperience sore muscles.

This is due to tiny tears that occur in the muscle tissue during exercise, allowing new muscle cell growth. But it's not actually the microscopic tears that cause the pain.Delayed Onset Muscle Soreness (DOMS) is a side effect of the muscle repair process.

A higher intensity workout often leads to larger muscle tears and therefore sorer muscles afterwards. The speed of your recovery will affect your physical progress in the days and weeks ahead.

Repairing muscle damage

Your nutrient intake before and after exercise plays a crucial role in repairing muscle damage. Many people choose to take pre and post workout supplements such as protein powders to speed up muscle recovery.

In this post, we've listed supplements that are often taken around workouts, and some foods, too, which may aid post workout muscle recovery.

A healthy diet plays an important role in muscle recovery (Photo: Pixabay CC0)

Whey Protein

If your goal is to build muscle, consuming whey protein post-workout may help your muscles to recover more quickly.

Protein-rich foods and whey protein supplements provide the protein the body needs to repair muscles and build new muscle fibres. This results in muscle growth.

But which type of protein will serve your body best?

Whey protein comes fromwhey, the watery component of milk. There are two main forms of whey protein: whey concentrate and whey isolate.

“Whey protein isolate is the form we recommend to take post workout, because it is one of thepurest form of whey protein, with a protein concentration of more than 90%,” says Love Life Supplements’ CEO Ben Law. "This has been supported by variousscientific studies." Whey Isolate also contains low concentrations of fat and lactose.

Ben Law, CEO and Founder of Love Life Supplements

In addition to aiding muscle recovery, studies show that consuming whey also produces a spike in blood insulin levels. This helps control the blood glucose and replenish the muscles' energy stores.

Products containing whey protein powder are often consumed after exercise, as the amino acids aid muscle building and promote recovery. Consuming a protein shake or bar may be more convenient when you don't have time to prepare a protein-rich meal.

Essential Amino Acids (EAAs)

Amino acids are small organic molecules and the building blocks for proteins. There are 20 in total that make up muscle protein, and these also play a role in building muscle. Our bodies need them to repair the muscle damage that occurs during high intensity workouts.

Of these 20 amino acids, officially nine are known as essential amino acids*, meaning the body cannot produce them itself. It must therefore obtain them from the protein in the food and drink we consume. By providing our body with EAAs through protein-rich post workout shakes, for example, the body can carry out repairs more quickly. This may result in a speedier muscle recovery after working out.

Branched-Chain Amino Acids (BCAAs)

Of the nine EAAs that our body cannot make, three of these are the more complex BCAAs, leucine, isoleucine and valine. The results of a recent study showed that consuming a BCAA supplement may speed up muscle recovery.

However, although BCAA supplements help support muscle recovery,another study stated that consuming BCAAs isn't enough to stimulate the muscle building process. All nine EAAs and eleven non-essential amino acids must be present in adequate amounts for optimal results. At Love Life Supplements we strongly concur with this view, which is why we have included EAAs in our Refuel Post Workout Shake and our Adapt Pre Workout Drink contains BCAAs.

This is why many body-builders choose to consume pre workout and post workout supplements containing EAAs and BCAAs. These are usually in addition to following a high-protein diet.

LLS Refuel post workout protein shake is packed with nutrients to help support muscle repair.

Glutamine

Glutamine is the most abundant amino acid in the blood and muscle cells. Its functions in the body include supporting the immune and central nervous system, gastrointestinal function, and insulin secretion.

It also supplies around 35% of the nitrogen required by the muscle to synthesise proteins. It therefore plays an important role in post-workout muscle recovery and muscle growth.

Glutamine is a conditionally essential amino acid, meaning that the body can normally produce the amount of glutamine it needs.

However, during intense exercise, glutamine levels in the body decrease and the body cannot produce enough to replenish it. In this case, it may be beneficial to take a glutamine supplement.

Taurine

Taurine is another amino acid that occurs naturally in the body. When you repeatedly contract your muscles while under pressure from some sort of weight, this is an eccentric muscle contraction. It is this type of exercise that causes tears in the muscle fibres.

Arecent study conducted on a group of males suggested that taurine supplementation may help to speed up muscle recovery. In this case, it was taken twice a day for three days after eccentric exercise-induced muscle damage. The study suggested that further research would be needed, particularly regarding the effect of taurine on women under the same conditions.

Another study (also only conducted on males) concluded that taurine may reduce muscle soreness and muscle damage caused by high intensity exercise. In this case, it was taken in combination with BCAA as both a pre and post workout supplement.

These ingredients can also be found in rice, barley, corn, and porridge oats.

Curcumin

The findings ofone study suggested that taking acurcumin supplement may reduce muscle damage and perceived muscle soreness. It did, however, state that more research would be needed to find out exactly how it helps muscle recovery.

The following supplements may be better for performance and endurance

Creatine

There have been conflicting results from scientific studies about whether creatine supplementation helps with post workout muscle recovery.

This study concluded that there was a significant improvement in the rate of muscle recovery after participants consumed a creatine monohydrate supplement.

Most studies, however, do agree that creatine can be effective as a performance enhancer during physical exercise. There is disagreement about whether it is best to take creatine pre or post workout. However, the general consensus is that it’s fine to take it at any time during the day.

Creatine may help enhance your performance during physical exercise (CC0)

Beta alanine

Beta alanine supplementation has been shown through scientific studies to enhance muscle performance and endurance levels during exercise. However,a recent study concluded that it does not improve muscle recovery following a high intensity resistance training session.

So as with creatine, beta alanine may be more useful as apre-workout supplementfor endurance than as a post-workout supplement.

Should I take a post workout protein supplement?

This depends on your training goals. We've been discussing the best supplements for muscle recovery, so it’s important to analyse the content of protein supplements.

TheLLS Refuel Post Workout powdercontains the gold standard whey protein isolate, UltraWhey 90. It is non-denatured (meaning the proteins have not been damaged by processing) and ultra filtrated, resulting in 93% protein. It also contains additional essential amino acids and l-glutamine, which studies have shown to improve post workout recovery.

If you wish to speed up muscle recovery and maintain your workout routine, you may benefit from drinking a protein shake.

One study suggested that it's fine to consume a protein supplement immediatelybefore or aftera high intensity workout session. You could therefore choose which option is more convenient for you.

A few foods that may help muscle recovery

In addition to nutritional supplements, these foods may also help your muscles to recover more quickly after working out.

Green Tea

Green tea is known for its antioxidant and anti inflammatory properties.This study stated that although it doesn't reduce post workout muscle soreness, green tea extract may help muscles recover after exercise.

It's just as well we've included Matcha Green Tea in our Refuel Post Workout supplement!

Avocado

Avocados contain monounsaturated fats (also known as 'good fats'), which aid muscle repair. They also contain B vitamins that help to metabolise the proteins and carbs needed for healing your muscles.

Eggs

Eggs are a source of high-quality protein, as well as a range of vitamins and minerals. Many of these help stimulate muscle growth and contribute towards general health. These nutrients include vitamin B12, folate, pantothenic acid (aiding carbohydrate, fat, and protein metabolism), iron, vitamin E, and chromium.

Lean meats

Grilled lean meats such as chicken and fish are an excellent source of protein. Eat them as part of a pre or post-workout meal.

Should I take a protein supplement before or after working out?

Whether or not you choose to take a protein supplement before or after your workout is a personal choice. If you’re still deciding on the best workout supplement for you, keep in mind the ingredients we’ve discussed in this post.

*Although there are officially nine essential amino acids, it is worth mentioning that histidine is not actually essential. This is because in the presence of the other eight, it raises naturally in the body. For this reason, our EAA supplements do not contain histidine.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/cbd-oil-for-athletic-recovery-brain-power-and-stress-relief2019-03-28T19:32:00+00:002020-01-26T16:34:33+00:00The Benefits of Taking CBD OilEmma NewlynCBD oil, otherwise known as Cannabidiol, is a naturally occurring constituent of cannabis. Originally discovered in 1940, it was thought to be pharmaceutically inactive. However, we now know that its effects are real, and really beneficial too.

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With health and wellbeing experts like author Michael Pollan and director of neuropsychopharmacology at the Imperial College London David Nutt recently publicly refuting the benefits of psychedelics, there’s been a resurgence in the conversation around utilising certain compounds to help enhance health and wellbeing.

CBD oil, otherwise known as Cannabidiol, is a naturally occurring constituent of cannabis. Originally discovered in 1940, it was thought to be pharmaceutically inactive. However, we now know that its effects are real, and really beneficial too. Whilst cannabis contains THC or tetrahydrocanabidol (the psychoactive ‘high’-inducing element), CBD oil doesn’t contain this, and is therefore legal.

Upon taking CBD oil via a dropper, you may experience physical and mental relaxation, pain relief, and relief from insomnia, but if that were all, CBD oil wouldn’t be nearly as interesting or as much of a supplemental breakthrough. Read on to discover the benefits of CBD oil, the athletes and health experts taking it, and why you could benefit too.

Athletes, Epilepsy and Anti-Anxiety

According to the world doping agency, CBD is legal amongst professional athletes, and the powerful pain-relieving properties may explain why it is used extensively amongst mixed martial arts fighters and American footballers. From an athletic perspective, CBD is most notable for being anti-inflammatory, a pain reliever (without causing ‘bring fog’), a powerful anti-stress and anti-anxiety compound, and can help speed up recovery time from simple muscle aches to injuries. [1]

Other than recovery, CBD oil is also useful as an appetite suppressant, a powerful antioxidant and immune system booster, and it’s also been shown to effectively treat epilepsy. Dr Orrin Divinsky of the New York Langone Comprehansive Epilepsy Centre conducted a study to test the effectiveness of Epidiolex, a drug comprised of CBD. The results showed a 54% decrease in epileptic seizures in both adults and children, with findings presented at the American Academy of Neurology Annual Meeting. Interestingly, another effective natural treatment for epilepsy is the ketogenic diet, established in the 1920s as an option for children with difficult-to-control seizures. [2] [3]

Nate Diaz, a professional mixed martial arts fighter, took part in a post-fight press conference whilst using a CBD filled vape, and said he used it straight after fighting to recover without the need to use and become reliant upon strong prescription painkillers. “It helps with the healing process and inflammation,” Diaz told the media. “So you want to get these for before and after the fights, [and] training. It’ll make your life a better place.” [4]

Another reason Diaz may have opted for CBD oil is the neuroprotective aspect; in other words, if your head is being punched and kicked a lot, or you experience sports tackles to the head, CBD oil can help protect the brain and prevent damage by supporting healthy brain functioning and cellular repair, a stark contrast to pure cannabis containing THC , which is why it’s important to put aside all perceptions and prejudices when it comes to this powerful, healthy and incredibly helpful plant based supplement. [5]

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/part-5-cardiovascular-training-why2019-03-28T18:57:00+00:002019-03-28T18:58:03+00:00PART 5: Cardiovascular Training - Why?Tom McPartlanWhat sort of training should we be doing if we are interested in health?

In my last blog I wrote about why we should all be doing resistance training and how important it is for health and performance.

In this blog I will dig into why doing some conditioning work is important and more importantly - how to do it correctly.

Firstly, why do we need to get out of breath? Quite simply, our cardiovascular system is what keeps us alive, pumping blood from the heart, full of oxygen, to our muscles and helping us move, live etc. All that important stuff!

We live much more sedentary lives in the west than we are designed for, and if our cardiovascular system is not exercised, it will become weaker and more prone to disease. So when we get a little out of breath and sweaty we force our heart to work harder to pump blood around the body, we also encourage the growth and efficiency of our vascular network - the veins, arteries and capillaries that transport and distribute the blood (full of oxygen and nutrients) to the places it is needed in the body.

Now, not much of that will have been big news for most of you. The next step is to understand how we need to be doing this!

Essentially, if we are looking to be healthier, look a bit better naked and be able to walk up the stairs without getting out of breath we need to focus on fairly steady state, moderate intensity exercise. I would recommend variety to everyone - swim, cycle, walk, jog, do some circuits, mixed modal work, speed walk, yoga, pilates, flow work…really anything where you are moving for an extended period of time at a sustainable pace.

So, I am not advocating higher intensity work for those looking to purely look better naked and live a longer life. Why? Well, the science does seem to indicate that there is some short term benefits to high intensity work but the problems with it are:

Most people don’t know how to make it truly ‘high intensity’ - you need to be strong and experienced in training to really elicit the response it is meant to be provide.

If it is not very carefully paced, high intensity work soon becomes a bit of a shit show, a really tough couple of sets, followed by a steady decline in power output. Ending with not that much work done.

When done properly, it will seriously exhaust people long term and simply leads to burn out. There is a reason that athletes have off seasons…why would Joe Bloggs have superior recovery responses to the elite sports people in the world?

The stress response is just another stressor as far as the body is concerned. Too many of these and we exceed our capacity to adapt, so maybe we stop getting fitter, or stop losing body fat. Stress really is a killer and it also kills progress in the gym.

In general, I suggest 30-60 minutes of very steady exercise 2-3 times per week. Keep it just above, or at conversational pace and finish it feeling like you did some work, but not like you want to crawl into your grave!!!

I may have just blown your mind and completely rained on the parade of your HIIT sessions, but this is what I believe in after years of just seeing people stuck on hamster wheels in gyms. Take a step back and realise that harder is not always better.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/part-4-resistance-training-why2018-12-13T15:55:00+00:002019-11-25T21:32:55+00:00PART 4: Resistance Training - Why?Tom McPartlanBefore I write about the ‘how’ of resistance training, I think it is important to understand the ‘why’. What I mean by this is, is knowing why it is beneficial and why you might want to introduce it to your training.

There are many misconceptions about resistance training, also commonly known as weight training, strength training or just simply…lifting!! I often hear people concerned they will get too bulky, slow, inflexible, lose endurance or that they need to go for a run as they are trying to get leaner.

Hopefully I can break down some of these myths in this blog.

Resistance training is any form of training where you exert physical force over your body or an object, usually with the end result of a pre defined movement or sometimes a static contraction held for a certain period of time.

Resistance training, at its most basic, causes damage to the muscle fibres that carry out said action and these fibres will then in theory recover over time, coming back stronger and bigger with more capacity to exert force. Very simply put this is how we get stronger over time (there is a huge neural component to this which is beyond the scope of this piece of writing).

Other than getting us stronger however, resistance training has a number of benefits for us.

It plays a huge role in helping us to become leaner. More muscle, means more calories burnt at rest, alongside the fact that often aesthetically people rarely want to look ‘skinny’ and don’t realise that half the battle of looking good naked is to have some muscle built.

Resistance training helps our body to use GLUT 4 receptors in the muscles which when we follow a diet high in sugar become ‘closed’ therefore being very important for those who are pre diabetic. I have helped a number of folks come out of their pre diabetic state with resistance training alone. Blood sugar function and metabolism is important for all of us though, not just those that are medically diagnosed.

As we train with load, our bones become significantly stronger over time and as we grow older this plays a great role in helping us to be much more robust. Think of how many of the older generation struggle with simple tasks like standing up, and when they take a fall break bones so easily. Lots of this can be mitigated with regular resistance training.

Tendons and ligaments adapt to strength training by becoming thicker and stronger over time, leaving us less likely to injure these areas of our body when they are put under undue stress.

It is a common myth that resistance training will leave you bulky and for women in particular is a common fear! This simply is not the case, to truly put on serious muscle mass, you will need to train very regularly with high levels of volume or intensity in resistance training with a laser like focus on eating a surplus of calories. This just is not a concern for most of the population!

If you are female, your hormones are going to make it incredibly hard to put on large amount of muscle mass. If you are an endurance athlete, the volume of aerobic work and likely, small amount of resistance training you are doing will not add up to getting bulky. If you are an overweight individual, resistance training will simply change you body composition and you will lose body fat (assuming dietary guidelines are followed).

Regular resistance training will help us look better, perform better and be more robust as we get older. Even if it just a simple 2-3 sessions per week, it can play an incredible role in living a better, more fulfilling life for all of us.

I will start with a bombshell. Training is a bit of a double edged sword in my opinion. Humans are designed to move so it is essential for health, however, it is like anything - too much of a good thing can start to be a bad thing!

What I see, regularly, both online and in the gym, is people actually hurting themselves with absolutely atrocious attitudes and beliefs when it comes to exercise. More training, at higher intensity, with more savage rep schemes and brutal calorie deficits seem to be the norm rather than the exception for the average person trying to lose weight or get fitter.

Let me explain in a bit more depth. The body adapts to stress, that is the only way to make change in your physical appearance and/or capacity. So getting stronger, losing fat or improving aerobic capacity all require stress to force adaptation within the physical body. That is well accepted.

What is often overlooked is the fact that there are many many other stressors filling up our ‘stress cup’ everyday in normal life and for many people these are taking a heavy toll, upon which a random selection of ball busting exercise is slapped.

This, in the short term, will lead to an acceleration of progress as the body is shocked into action by yet another stressor. However, long term, it will lead to degradation of results, increased inflammation, risk of injury and stagnation of results. You can also put crash diets into this category.

We have all seen the advert for HIIT, seen the crazy workouts people are hitting at 5am before a 12hr day, before a late night spent in front of the telly, running round after kids etc. Trying to complete workouts designed for full time athletes when you have a stressful full time job, two kids, marriage (or ex spouse…), social life, family, mortgage, car and all the attached bills to look after is like suicide for gains and it is also injury/illness’ best friend.

So what to do? How will you make progress without your HIIT and low fat shake diet?

Find a coach who understands how the body works and doesn’t just encourage mindless suffering every workout. They should provide an individualised programme for you that takes into account your lifestyle. If your coach isn’t asking questions about sleep, stress, sex drive etc then it might be time to look elsewhere.

If individual design is not an option then find a gym that does not insist on maximum effort every session and that has some structure to its programme design…

If you train on your own then for every tough workout, make sure you do an easy one. If you train four times a week that’ll mean two tough sessions and two easier session a week.

Unless you are focusing on a certain sport and/or specific goals eg. Deadlifting 200kg then your training should have underlying structure but with variance day to day. Make sure you do some resistance training following sound principles and remember to get out of breath and sweaty regularly.

Conditioning work should almost all be much easier than you think, unless you are a competitive athlete. Crushing your soul at the local functional fitness gym every day might be why your lifts aren’t going up and why you can’t shift that extra few kilograms…

Next month I will be delving into some resistance training principles and how to design a simple programme for someone looking to get a bit stronger or build some mass…

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/how-do-we-build-health2018-10-11T19:05:00+01:002018-10-11T19:05:51+01:00PART 2: How Do We Build Health?Tom McPartlanHow do we build health…

Last blog I discussed some of the differences between health and fitness. Today I will start to dig into the health side of this and how we can start to improve our health.

I think almost everyone in the world wants to be as healthy as possible. Obviously depending on our jobs and lifestyles, and also our priorities this will vary greatly, in this I will talk about the average Joe…if there is even such a thing in today's globalised world!

The major problem that most human beings face in western countries is that we live a sedentary lifestyle bombarded by hundreds of stressors! We wake up, commute to work, sit at a desk, commute home and collapse on the sofa exhausted, if we are lucky and driven, maybe a very intense workout is squeezed in somewhere.

As a gym owner, this is what I see with so many people. It is such an unhealthy way of living, I almost don’t know where to start in describing how unhealthy it is.

We are inactive most of the day, eating diets laden with sugars and a toxic mix of chemicals, low in protein and high in additives. Our exercise is squeezed in and is such an intense nature (not enough time, and hunting a quick fix) that it over time is unsustainable and is actually a detriment to us, breaking our bodies down - leading to injury and fatigue.

Almost always meaning that an exercise routine is not maintained. Add in the pressure of society to look a certain way whilst sustaining a social life that (certainly in the UK) demands late nights, alcohol and eating out regularly this becomes a toxic mix.

At the moment, a culture of you only live once is rife amongst many…whilst this is true, it is also true that it will be a short life if you burn the candle too hard and don’t take active steps to look after your health - no-one wants disease or an early death…do they?! Its finding a balance and knowing what to do that is key, to let you enjoy life but also live long and prosper.

Some simple principles to start getting your heads around for better health and wellbeing are:

Human adaptation comes slowly. If you are overweight and want to look better naked, it will take time. You can’t fast track the process.

Humans have been living in line with the cycles of the sun and moon for ever. Do your best to be as in line with this as possible or your health WILL suffer.

Training and fitness is important…but you need to understand that it is a form of stress.

Too much stress going into our system will lead to the system failing in some form or another.

Nutritional health is so much more than just macros.

The foods we eat are much lower in nutrients than they used to be, supplements are not a short cut to better health but will help when used correctly.

Quality sources of adequate protein, lots of veggies and fruit and fats/carbs from natural and good quality sources are key to health, it doesn’t need to be too much more complicated as a starting point.

Any changes need to lifestyle and/or health need to be small and sustainable…this is KEY. Huge changes in diet/lifestyle/training will not last.

These are just a starting point, but very useful prompts to get your heads thinking about how you have been approaching your own health. Next time I will drop into some depth about what we can do in terms of training to help and promote our health!

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/what-is-health-and-what-is-fitness2018-09-07T20:34:00+01:002019-12-17T21:54:46+00:00The Difference Between Fitness and Health [Part 1]Tom McPartlan
What is the difference between fitness and health? What a great and very difficult question to answer; a question that people probably don't ask as much as they should.

In my upcoming blog posts I will be delving more deeply into the different aspects of fitness and health.

What does 'fitness' mean?

As someone who works in the fitness industry and owns two businesses that are completely based around getting people fitter, stronger and healthier, it's something that plays on my mind a lot. I want to attempt to come up with some form of definition or explanation for the lay person to explain what I believe fitness is. Because without it, we don't really have a clear direction or idea as to what we should be doing when we step inside the gym; whether it be at your local leisure centre, a Crossfit gym or a local bootcamp.

A quick search in the dictionary offers the following definitions of fitness as:

The condition of being physically fit and healthy

The quality of being suitable to fulfil a particular role or task

These make sense and are good starting points. I think that for me, fitness totally depends on the perspective of the person we are speaking to, and that the first definition above is actually too vague. Being physically fit and healthy will mean different things to different people depending on their goals and lifestyle.

We should not confuse fitness with health.

What is 'health'?

Health is described in the dictionary as:

‘the state of being free from illness (mental or physical) or injury’.

This is something that, in my opinion, all humans should be striving for and almost all of us want on some level. And attaining good health will almost always involve some form of exercise for an individual.

Body Image and the Role of Social Media

In today's society, people have, in many cases, slipped so far from this definition of 'health'. Many fall into the trap of extreme exercise and diet regimes to achieve better health and/or body composition. By doing this, they often end up losing sight of long term health in the pursuit of better body composition.

This for me is the common theme that I see day in, day out. And it is only exacerbated by social media, which is awash with quick-fix bodies and success stories, pictures of unbelievably jacked guys and girls with ‘perfect’ bodies.

The reality is that these images are extremely hard to attain and sustain for most people. But in spite of that, the subconscious is bombarded with the notion that to be more attractive and reach our potential, we have to look like them. This leads to a nasty spiral where actual health and/or fitness is left by the wayside as people become frustrated with a lack of success and are more and more harsh on themselves.

[As a side note I really believe that we should all be exploring our own self-worth and how strongly it is connected to our physical bodies and how we look.]

Exercise in a smart way

For us to be free of illness and injury (health) we must be smart with our exercise, and if you have spent the last 40 years of your life becoming ‘sick’, then do not expect to and look healthy again in 6 months. If that does happen, then I am afraid it is probably doing a fair bit of damage to you, and is probably going to be unsustainable.

Fitness on the other hand is something more than just health - in fact, sometimes it is the opposite of health. To me, it is an objective attained by exercising in a particular way, often prescribed by someone else (if you are smart), to achieve those objectives. Fitness, like health, will not be built by fast tracking yourself or skipping the basics.

In future blogs I will be delving further into the rabbit hole of fitness and health, how to build it and where the pitfalls lie.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/the-definitive-guide-to-collagen2018-07-27T19:41:00+01:002020-01-25T15:12:56+00:00The Benefits of Taking Collagen SupplementsEmma Newlyn
The beauty industry claims that collagen can help us look younger and healthier. However, when you consume collagen, there are actually a lot of other health benefits, which we'll discuss in this post.

The beauty industry claims that products containing collagen can help us look younger and healthier. However, when you consume collagen there are actually a lot of other health benefits. If you want better hair, skin and nails, you may already use products containing collagen.

But if you're more concerned about the health of your connective tissue, building muscle and healing injuries, collagen may also be helpful.

Photo:Pexels

Collagen in the Body

Collagen is the main structural protein in connective tissue and the most abundant protein in our body. Made up of combinations of amino acids, it is in the skin, ligaments and tendons.

But modern anatomical studies have shown that we’re actually entirely made up of connective tissue. Thus, the benefits of collagen become far wider-reaching.

The connective tissue we’re talking about is called fascia. This is a web-like substance that covers the body and its organs.

Fascia weave in and through muscles. In fact, some experts would say that muscle is fascia, and that the whole body is really one cohesive, connected single piece of fascia.

Fascia can become knotted and stiff. The best ways to keep it and all the other tissues in the body healthy are to move regularly, get a massage, drink enough water, and eat enough food containing protein and collagen.

As well as muscles and tendons, collagen is also found in bones, blood vessels and the digestive system. It’s basically the ‘glue’ that holds us together.

The Benefits of Collagen

The quality of our body's collagen is at its best when we’re very young (think of soft, supple baby skin), and generally starts declining at age 25. This is why so many ‘anti-ageing’ products contain collagen. It helps improve skin elasticity, which may improve the appearance of wrinkles. Collagen can also improve the strength and appearance of hair and nails.

Collagen Benefits for Hair Growth

The better quality collagen, the more protected and healthier the hair is. The science behind it is that collagen is the important building block of hair and surrounds each strand. Studies have shown that a lack of collagen may lead to hair loss, one of the common signs of ageing.

Research scientists in Japan found that taking collagen away from hair follicles caused hair loss. Subsequently, they discovered that supplementing with collagen provides amino acids to produce keratin protein, which makes up hair and promotes healthy hair growth and re-growth.

Collagen may be beneficial for hair health and growth (Photo:Pexels)

Collagen Benefits for the Skin

Collagen can benefit ageing skin in a similar way. Dry skin is linked to ageing, and collagen can help replenish moisture and the suppleness of the skin. As skin is the body’s biggest organ, protecting this part of us has a knock-on effect to all other parts and systems of the body, thus encouraging greater wellbeing all-round.

Does Collagen Help Build Muscle?

The ligaments and tendons around muscles and joints are primarily made of collagen. Therefore, if you’re looking to achieve increased muscle growth, improve the strength and performance of your body's connective tissues, improve joint health, or maintain healthy movement practice, consuming enough collagen is important for rebuilding and enhancing tissue. As a bonus, movement stimulates the production and laying down of healthy new collagen proteins - so keep on moving!

Photo:Pexels

Collagen and Muscle Repair

If your issue is linked to injury – whether in the form of muscle aches or joint pain, collagen may help with the healing process.

The body produces collagen and as we know, natural collagen production declines around the age of 25. This is why it often takes longer to heal injuries as you get older.

However,if we want to improve it, or if we’ve over-exerted ourselves (thus causing injury), a dietary supplement containing collagen can help speed up healing time and reduce the risk of re-injury.

Inflammation and Healing: Collagen and Amino Acids

Collagen contains the non essential amino acids proline and glycine, which are natural anti-inflammatories and remarkable immune system enhancers. As the immune system is the first to respond when it comes to healing, from a cold to a damaged knee, it’s important to maintain it. These amino acids can help reduce any damaging inflammation around an injury so it can start healing.

The ageing process is also strongly linked to inflammation. Therefore the anti-inflammatory components of collagen are once again supportive in this life-long process.

Foods that Contain Collagen

Collagen is found in bone broths and collagen and gelatine supplements, as the only true form of collagen comes directly from those bones, tendons and ligaments of other mammals.

Since we can’t eat bones in their whole form, and simmering bone broth isn’t something we’re all able to do every day, taking a collagen supplement made up of these bones, tendons and ligaments can be a quick and effective way of maintaining a strong, healthy body. It may also protect it from injury and ageing, and aid healing when damage occurs.

Our Best Collagen Supplements

Scientists have identified 28 different types of collagen, so it's important to know which one to take. When looking for a collagen-based product for improving any part of the body, look for type 1. This is the type we need for healthy skin and hair, and strong connective tissue.

The type 1 collagen found in the Love Life Supplements Primal Collagen + Vitamin C is the very thing needed for healthy connective tissue. It is identical to the collagen found in the skin and bones in the human body and is bio-available. This means the body can absorb and make use of the nutrients straightaway. Furthermore, the addition of vitamin C means this hydrolyzed collagen can be utilised even more effectively.

If you’re not into simmering bones and waiting hours for your collagen fix, the good news is that we offer two high-quality supplemental collagen powders. One is unflavoured and can be scooped straight into water or a smoothie and consumed right away. For those with a sweet tooth, we also offer a delicious Primal Collagen and Vitamin C in Chocolate-Orange Flavour.

Like this post? PIN IT!

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/3-reasons-to-take-your-workouts-outdoors-this-summer2018-07-02T19:05:00+01:002020-01-26T16:16:19+00:00Take Your Workouts Outdoors This Summer!Emma Newlyn
We know sunlight is good for us, but why do those rays of warmth make such a big difference? Why does being in nature make us feel good? And how can simply heading outside have such a big impact on health, fitness and overall wellbeing?

Keep reading for three reasons to take your workout into nature this Summer...

Hello Sunshine

If your exercise happens in the morning hours, you can double your benefits by heading outside. Getting outside between 8-11am is absolutely vital in order to get the most from sunlight. Morning sunlight contains the lightwaves Ultraviolet-B (UVB), Ultraviolet-A (UV-A) and Infrared-A (IR-A), which help the body produce vitamin D, and are more effectively absorbed and used by the body than any food substance. If you’re supplementing with vitamin D, this sun exposure can make these minerals even more powerful. Even sunshine in the Winter months benefits us in this way, meaning vitamin D levels can be maintained throughout the year if we prioritise morning walks or simply standing in the garden each morning.

Waking early enough to benefit from the morning sun as cultures have done for thousands of years virtually flicks a switch on the body clock, telling it a new day has started, and encourages digestion, cognitive function, muscle function and circulation to fire up. When we go outside in the morning and absorb the sunlight, all our actions are likely to be more efficient for the rest of the day; we’ll have more energy, sleep better at night, and we’re even more likely to make healthier food choices!

Natural High

There’s now an abundance of research showing that time spent in nature is one of the best things we can do for health and wellbeing. Forest bathing is something taken up by many groups in Japan, where busy lives and bustling city streets can take their toll on stress levels. Forest bathing is essentially simply walking in a place surrounded by nature, trees and plants, (without looking at your phone, snapping a selfie or plugging your headphones in)….

Getting out into nature has been shown to powerfully reduce stress levels, enhance the secretion of endorphins (happy hormones), thereby reducing inflammation, enhancing mood levels, and reducing muscular tension. This has a knock-on effect to every part of the body and mind, raising all-round health and wellbeing levels, and even enhancing longevity.

Breathe Better

Chemical cleaning products, other people’s sweat, and a certain smell indicating someone definitely forgot to put deodorant on this morning….. if these things are all too familiar to you, head outside for your next workout and notice the difference when you’re breathing in fresh air instead. Just as we might think carefully about the foods we eat, it’s important to consider the quality of air we breathe too. Try working out somewhere away from roads and traffic, and if your favoured place to exercise is in your own home, bring the outside in by getting yourself some air-purifying plants like Mother-In-Law’s Tongue, the Spider Plant, Peace Lily or Boston Fern.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/what-is-ashwagandha2018-05-17T18:09:00+01:002020-01-25T21:53:49+00:00The Benefits of Taking AshwagandhaEmma NewlynAshwagandha is known as one of the most powerful herbs in Ayurvedic medicine. It is widely recognised for its restorative and rejuvenating benefits. In this post we list some of these benefits, backed up by scientific studies.

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With the recent resurgence in popularity of ancient Eastern healing modalities, we're becoming aware of the health benefits of certain herbs. Ashwagandha is one of these, and was first used within the realms of Ayurveda - an Indian system of health and wellbeing dating back thousands of years.

Ayurveda: The Science of Life

Ayurveda is a combination of the words Ayur, meaning ‘life, longevity, and wellbeing’, and Veda meaning ‘knowledge or science’. We can interpret this to mean that Ayurveda is essentially the science of life and longevity, and the tools that help us to live it well.

Herbs and dietary programmes are a big part of Ayurvedic medicine and lifestyle advice. As a system that focuses primarily on disease prevention rather than just curing symptoms, herbal formulas are popular within Ayurveda.

Herbs are used for everything from enhancing digestion to improving circulation, to boosting the immune system, libido, and energy levels.

There are many remedies, herbs and treatments, which look at bringing a person back to their natural state of balance after illness.

What is Ashwagandha?

Ashwagandha is known as one of the most powerful herbs in Ayurvedic medicine. It is widely recognised for its restorative and rejuvenating benefits. Native to India, North Africa and the Middle East, the plant belongs to the tomato family, and it’s the Ashwagandha root that is usually used in supplemental form.

The Benefits of Ashwagandha

In a modern world full of stress, over-exertion, and chronic cases of anxiety and fatigue, Ashwagandha is a useful adaptogen. Adaptogens are natural substances used in herbal medicine to normalize and regulate the systems of the body. They are particularly useful at helping the body and mind adapt to stress (be that physical, mental or emotional).

When these aspects of our health and well-being are out of balance, this can take its toll on our energy levels and overall enjoyment of life. By adding Ashwagandha to your daily supplements, it helps the body to rejuvenate. This makes it more effective at handling the pressures of day-to-day life.

What the experts say about Ashwagandha

“It is the best rejuvenative herb, particularly for the muscles, and is used in conditions of weakness tissue deficiency in those debilitated by chronic diseases, those suffering from overwork, lack of sleep or nervous exhaustion”.

Ashwagandha is also known to be ‘Sattvic’ in nature, meaning it neither agitates nor dulls the mind or senses, but provides a sense of balance. Deepak Chopra says of the powerful herb:

“We use Ashwagandha at the Chopra Center for its tonic and rejuvenative effects. With its beneficial influence on the nervous system, we commonly prescribe it for people who complain of fatigue, difficulty in concentrating… and [it is] useful for people with insomnia and anxiety”.

Is Ashwagandha an Aphrodisiac?

In Sanskrit, Ashwagandha translates as ‘the smell of a horse’. It was given this name because when you take the herb, it is said that you obtain the ‘vigour and strength of a stallion’, and ‘the virility of a horse’. This refers to the fact that this powerful adaptogen can work as an aphrodisiac and sexual health enhancer for both men and women.

Ashwagandha: an ancient herb for modern life

It’s said that the old ones are the best. This appears to be be for the ancient herb of Ashwagandha, which has been trusted for thousands of years in the treatment of a wide range of conditions. What's more, the conclusions of many scientific studies support its effectiveness.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/how-lactospore-can-lead-to-great-gut-health2018-01-23T19:39:00+00:002020-01-02T11:42:10+00:00How Lactospore® Can Lead To Great Gut HealthEmma NewlynI regularly add LactoSpore® supplements to my smoothies in the morning so I know I’m setting myself up for a good day of digestion ahead.

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In a world full of pollution, processed foods, sugar, pharmaceuticals, too much time indoors and not enough access to high quality air or high nutrient foods, it can be a struggle for the body to work as optimally as it could. Add to that a lifestyle filled with stress-inducing deadlines, work schedules, relationship issues and financial instability. It’s no wonder our gut health definitely isn’t as vibrant and healthy as it could be.

Gut health and probiotics are a big talking point in the media right now, and in the world of wellness, our gut microbiome (the billions of bacteria wriggling around inside of us) is definitely under the microscope and in the limelight.

Why is Gut Health Important?

You’ve probably heard the phrase ‘gut instinct’, or ‘listen to your gut’, and there’s a very good reason for that; the gut is home to billions of bacteria that influence everything from our digestion and assimilation of nutrients, to mood and energy levels, hormone fluctuations, and brain function.

For thousands of years, ancient health and wellbeing systems have known that healthy digestion is the key to a healthy body and healthier overall life.

A modern lifestyle however, doesn’t often support healthy digestion – with long hours of sitting, processed foods, minimal fibre, the use of antibiotics, and a lack of natural probiotic foods in most people’s diets. Because of this, we’re seeing epidemic levels of gut health problems, like IBS, leaky gut, and celiac disease.

If modern foods contained all the goodness they once did, and if we lived like humans naturally once did, we wouldn’t need probiotics. But the thing is, we don’t.

Why LactoSpore® ?

If you’ve ever suffered with bloating or indigestion and started a course of high quality probiotics, you’ll know what a huge difference they can make to the way you feel.

LactoSpore® is a tried-and-trusted type of probiotic. The Bacillus Coagulans bacteria it contains forms spores within the gut.

These spores react with the gut’s acidic environment and start to grow in the intestine. This promotes the growth of all that ‘good bacteria’ and those healthy pathogens we are always being told we need for a healthy gut.

What makes LactoSpore® extra special is that it can resist warmer temperatures. This means you can store them at room temperature, and drink a warm drink soon after taking them (which isn’t the case with most probiotics).

They’re resistant to antibiotics (wow), and the digestive enzymes effectively help break down nutrients into amino acids, making them more readily absorbed by the body.

My Experience with LactoSpore®

As an avid experimenter of supplements and probiotics, I was personally pretty much thrilled upon taking these. Bloating is something I’ve experienced for most of my life, and it can be frustrating and uncomfortable. I regularly add these LactoSpore® supplements to my smoothies in the morning so I know I’m setting myself up for a good day of digestion ahead.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/five-natural-ways-to-feel-energised2017-12-10T12:12:00+00:002020-01-25T21:33:04+00:005 Natural Ways To Feel EnergisedEmma NewlynWinter can make us feel sluggish, and with so many festivities it often involves lots of food, drink and sitting around. Here are some super simple ways to boost energy levels and beat those winter blues!

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Autumn and winter can make us feel sluggish and lethargic, and with so many festivities and celebrations (aka lots of food, drink and sitting around) there’s no time more important than now to get moving and feeling good.

Summer naturally makes us want to move – getting up is easier, we may spend more time outside playing sports, and a long evening walk is much more inviting in July that it is in November.

Come autumn, the mornings are darker and just shifting from under the warmth of the duvet can be difficult, let alone heading to your local gym or getting your fitness regime in for the day.

It all comes down to energy – working out how to obtain it and how to use it, but also knowing when enough is enough, so here are five ways to boost your energy this season:

Sleep Well

Of course, we all need to sleep in order to replenish energy levels, but it’s not just about how long we sleep; it’s about how well we sleep. Sleep expert Shaun Stevenson says:

“A good night’s sleep starts the moment you wake up”.

This means that everything we do throughout the day has an effect on how we sleep at night.

Here are some easy tips for you to help improve your sleep quality:

Try getting up early, preferably with the sunrise, as this sets the body’s natural clock, and will help you naturally feel more like sleeping when it gets dark.

Get outside for about 20 minutes early in the day, to let your eyes absorb blue lightwaves that ‘set the body up’ for the day, and encourage digestion, metabolism and cognitive functions to gear up.

Fit in some exercise during your day, and try not to nap – you’ll sleep better later if you refrain from sleeping in the day.

Have a set wind-down routine in the evening – ensuring you turn your phone on silent, off, or take it out of the room entirely whilst your sleeping – you’ll be amazed at how powerful this can be for reducing stress levels and improving sleep!

Eat Well

Food is our fuel, and what you put in, you get out. Consume good quality food and supplements, and your body will thank you with boundless energy and well-being. Fill it with rubbish, and your body won’t do as well.

There’s a lot to consider when it comes to how to get the most from our meals, but generally when it comes to feeling more energised, these are the most important tips to remember:

Eat food that is easy to digest: A huge amount of energy is spend on digestion, and if your body is trying to digest a lot of processed food or raw carrots, you’ll feel more tired and lethargic.

Use spices: Cinnamon, ginger, black pepper, cumin and cardamom are all useful for improving digestion and nutrient absorption, so add them to porridge or your morning smoothie.

Eat nutrient-dense foods: If you’re covering your plate with low quality pasta or white bread, swap it for root vegetables, grains or salad, and you’re likely to feel far less ‘heavy’ at the end of a meal.

Try intermittent fasting: Considered one of the best ways to help the body repair itself after exercise, build lean muscle, and ‘clear away’ toxins and old cells, intermittent fasting is a relatively pain-free way to get a lot of the benefits of a full fast. Try leaving a 14-16 hour gap between your meals over night, which also help improve sleep quality too!

Exercise Your Body

Exercise boosts blood-flow, oxygen and metabolism, so movement could be one of the most important factors to feeling good and enhancing energy levels.

The body was made to move, and giving it a daily dose of good quality movement can help you feel more alert, motivated, and even happier.

Lots of studies show that exercising regularly is directly linked to reducing anxiety and depression. When we start working out, we release endorphins, the body’s natural ‘happy hormones’, and serotonin, which also boosts mood levels.

Blood-flow to the brain increases, so you’ll be able to think clearer and make better decisions too.

Remember: Positive Mental Attitude

The way we use the mind can also have a powerful impact upon how the body feels. Negative and fearful thoughts can be draining to not just mood levels, but physical energy levels too.

Time and time again, successful athletes like Conor McGregor, Arnold Schwarzenegger and Tiger Woods have proven the power of the mind. They are all known to have used visualisation and positive affirmations, and keep a close eye on how their mind is behaving.

If Buddha was right when he said, “what you think, you become”, then it makes sense to keep your mind full of energising, positive thoughts!

Establish a Routine

Routine – during the week, make your morning a no-fuss routine and you’ll save valuable time making decisions about which breakfast to have, what to wear, or what you’re going to do first.

Author and ‘biohacker’ Tim Ferris has interviewed countless successful people in the business and fitness world, and almost all of them stick to a strict morning routine.

Having a set routine on weekdays can save you not just energy, but heaps of time too, so you’ve got more of it left to spend doing what you want!

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/dealing-with-sad-seasonal-affective-disorder-how-exercise-supplementation-can-help2017-12-03T11:35:00+00:002020-01-25T21:30:46+00:00How Exercise & Supplementation Can Help with SADEmma Newlyn
Whilst the winter months might mean cosy nights in, plenty of festive parties, warm drinks and log fires for some, for others the turning back of the clocks is the catalyst for Seasonal Affective Disorder – also known as Winter Depression, Winter Blues, and Seasonal Depression.

Characterised by people who have normal mood levels throughout the year but fall into bouts of depression during Winter, traditional symptoms include lack of energy, withdrawal from social interaction, feelings of hopelessness, sleep and appetite issues, inability to focus and loss of interest in activities. This isn’t just a dislike of cold mornings and disappointment with dark nights, it’s a psychological and physical reaction to lack of sunlight, decreased temperatures, inevitably more time indoors, but is also thought to be a slight hangover from human evolution. For many species, food is less available in the Winter months, and when humans lived in a truly natural world thousands of years ago, low mood levels would have suppressed natural hunger pangs. As SAD is more common with women, it’s also thought to be linked to an evolutionary process preventing reproduction. Studies show that SAD is more likely to occur within people who display characteristics of neuroticism, openness, agreeableness, and an avoidance-orientated coping style.

Having the tools to adapt to each season can be incredibly helpful in navigating the year successfully. Keep reading for 7 ways to effectively deal with SAD.

Lighten Up

Sunlight isn’t as accessible at this time of year, so make the most of what you can find! Try waking up with the sun (a little easier during Winter as the sun rises later) - circadian rhythms (the internal body clock) are determined by the first natural light you see, and the first non-water item you consume, so get the day off to a good start by ‘setting off’ your body’s alarm clock with a cup of tea and a side of sunshine.

Although the outside world may not be as inviting during Winter, it’s important to get outside in the morning to take in the early morning daylight as it contains more blue lightwaves (ones that help the body properly wake up) than afternoon light. This is also a good time to breathe in the fresh air and greet a new day. If you’re not able to get outside much during Winter, or you really notice the lack of sunlight, purchase a light box and have it in front of you when you’re indoors. These boxes contain the same measure of light as outdoor sunlight, and encourage the brain to believe it’s surrounded by mood-boosting sunlight. If you’re able to, a week away somewhere warm and sunny is also a wonderful way to curb SAD symptoms, and helps break up the Winter months.

Sunlight also contains valuable vitamin D, and with the standard government advice being to pop a vitamin D capsule during the Winter, this is one supplement that should be in everyone’s cabinet at this time of year. Look for a good quality, high strength supplement if you experience SAD.

Warm Up & Workout

Most of us already know the positive impact exercising can have on the mind; either from reading and hearing about it, or experiencing the rush of endorphins after a run or gym session ourselves. During the Winter, ensure you keep up your regular exercise regime. If your energy levels are lacking, stick to your schedule but take it easy. Getting your daily dose of movement is important for overall wellbeing, but is even more crucial if you’re feeling down.

Take a Yoga class, go for a run, head to the gym for a weights session, swim, play sports, or simply go for a walk with a friend. Anything that gets your body moving will help!

Healthy Fats For A Happy Mind

Once feared, healthy fats are now an important staple in many people’s diets due to their ability to actually decrease body fat, enhance endurance, boost brain power, and regulate hormones. If that wasn’t enough, fats are also one of the most important nutrients for maintaining good mood levels! As mentioned in the LLS article Fats Are Friends Not Foes, healthy fats from Omega 3s are a well known treatment for depression and anxiety – both of which contribute to low levels of constant inflammation in the body. Ensure you’re getting enough fats from avocado, coconut, oily fish, eggs, grass fed dairy products, good quality oils, nuts and seeds. Consider adding an Omega 3 supplement like Krill Oil and vitamin D to your routine at this time of year too, as they’ll both stave off SAD symptoms.

Socialise

Make plans to socialise, even if it’s just with one or two other people – and stick to them. Tell the people you trust what you’re going through so they can be compassionate, but also be open to some tough love. Your friends and family may not be able to feel exactly what you’re going through, but they care about you and can see things from a clearer perspective. Ensure you speak to someone you love and trust each day, and try helping others when you can either by volunteering or simply being kind. Knowing we’ve helped someone and have done a good deed can enhance mood levels dramatically.

Get Gut Health Happy

Your gut is so intrinsically connected to your brain, so much so in fact, that changes in the microbiome (the billions of bacteria in the gut) have been shown in several studies to be linked to depression. The gut and brain communicate via the microbiota, which links emotional and cognitive brain activity to the function of the intestines. Getting enough fibre, exercising regularly, consuming enough water, eating fresh foods as opposed to processed, and cutting down on sugar can all help improve gut health. Consuming natural probiotics like kefir and sauerkraut or the new LLS Lactospore® Plus can also go a long way to improving the health of the gut and therefore the whole body. A probiotic is one of the most important supplements you can add to your routine, so stock up!

Plan Ahead

Knowing what lies ahead can help you prepare for Winter properly. Gather together all the tools mentioned here, and remind loved ones that you may need some extra support in upcoming months. The other important plans to make are the ones that come to fruition after Winter. Feelings of hopelessness can be lessened if you have exciting things awaiting you in Spring. If a holiday, a new project, a career change, or a spa day are in your calendar to look forward to, you’ll know there’s light at the end of what can seem like a very long tunnel.

Release Expectation

The mind is an incredibly powerful thing – so powerful that it can even create physical responses to our thoughts and expectations. Essentially – if we really believe we’re going to feel a certain way about something, we will. The body doesn’t always know the difference between reality and what the brain has imagined, but it reacts the same way. Basically, if you think you’re going to experience SAD and all the related symptoms every year, you can be sure that you’ll start feeling low and listless as soon as we hit October. Try observing your thoughts, writing down worries, and visualise yourself feeling happy and content during Winter. This might not be a miracle cure, but it can definitely help when it comes to SAD.]]>
https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/activated-charcoal-5-ways-to-improve-digestion-cleanse-toxins-enhance-energy-levels2017-11-26T00:00:00+00:002020-01-26T16:31:40+00:00Activated Charcoal: For Digestion & DetoxEmma NewlynMore]]>
In the world of the ancient eastern medical practice of Ayurveda, poor digestion is the first sign of illness, and therefore one of the first things to consider when we’re looking at improving health and wellbeing. Other than the myriad of pills and potions found on pharmacy shelves, there is something more natural, and just as effective we can use to clean up the digestive tract, and kick-start the body.

Each time we eat something, it causes a ‘stress’ to the body – not the sort of stress we feel when stuck in traffic – but a ‘stress’ that means the body then has to work to process the nutrients, make use of the caloric energy, and get rid of the toxins and waste products. The thing is, because of the typical western diet’s abundance of processed foods, chemicals and sugar, and profound lack of fiber, digestion is becoming more and more of an issue than ever. Gastrointestinal problems like IBS and chronic constipation are becoming more and more common, which often lead to other issues throughout the different bodily systems. When the body can’t digest food properly, these waste products stay in the digestive tract and start to ferment, releasing chemicals back into the body, causing potential disease.

Perhaps of even greater interest to anyone looking to stay on top fitness form, proper digestion is vital for a properly functioning body. When digestion is sluggish, we feel sluggish, when we’re not properly absorbing nutrients, there’s no way we can perform at our best, and if we can rid ourselves of toxins, it’s difficult or feel anywhere close to our best. That’s where activated charcoal comes in: This subtle little ingredient can be the key to resolving all manner of issues, leading to full health!

1. Aids in removing toxins

Activated charcoal is often consumed if a person has previously ingested something contaminated or poisonous – yep, that’s how powerful it is! Whilst we’re not that likely to be gulping down actual toxic waste products (hopefully), activate charcoal can remove those toxins we might indulge in now and again. Think; sugar, additives, and the chemicals we’re exposed to all the time from cleaning products and plastics, to pollution. Activated charcoal doesn’t actually absorb alcohol, but it can prevent a hangover by essentially ‘mopping up’ the extra chemicals and sugary substances from mixers and other ingredients, so the body has less to process over night.

Activated charcoal works by trapping chemicals within its millions of tiny pores, and holds on to them so the chemicals can be flushed out of the body with the charcoal. This means the body doesn’t reabsorb the toxins, and is known as adsorption. The porous surface of the activated charcoal has a negative electric charge, attracting positive electrons to it.

2. Improves Digestion

By allowing activated charcoal to do its job of ridding the body of waste and toxins, we begin to self-repair, and a whole lot of symptoms we may have been experiencing for years are likely to start vanishing. The digestive tract is a big and pretty intricate system that holds on to waste if we don’t clean it out regularly. As is mentioned above; a lack of fiber can contribute to an inability to properly empty the body of waste, and therefore means a lot of unwanted chemicals are re-absorbed into the body. Activated charcoal sweeps through the digestive system, collecting impurities along the way, reducing the risk of allergies, poor immune function, and oxidative damage.

If you choose to take part in a cleanse, activated charcoal is a must – have, as it can assist with clearing out the body, often leading to increased energy levels, reduced joint pain, and heightened cognitive function.

3. Reduces bloating and gas

Activated charcoal can help remove the chemicals and gas that accumulate in the gut and cause things like acid reflux, indigestion and bloating. These symptoms can be incredibly uncomfortable, and can also effect mood and confidence levels. If you’ve got a big night out planned, a celebratory meal, or a holiday coming up, pack some activated charcoal to prevent and reduce the symptoms of a build up of gas and uncomfortable bloating!

4. Helps with ‘mould cleansing’

Whilst we might think of mould as something that grows on old sandwiches or that cheese left at the back of the fridge, it’s also possible to have mould within your body. Causing kidney and liver failure, as well as compromised cognitive function, heart disease, respiratory problems and headaches and vomiting, it can also notably cause depression.

Areas that are poorly ventilated, and bathrooms, kitchens and other damp areas, are likely to harbour toxic mould, so if you’re concerned about being exposed to mould at work or at home, take the first steps to protect yourself from the inside out by supplementing with activated charcoal to remove the toxins!

5. Provides ‘Anti-Ageing’ Benefits

Ageing is basically a process of the body and mind undergoing stress from the environment, and although it’s totally natural of course, there are ways to decrease the amount of stress we experience and delay the feeling of ‘getting old’.

Every time we eat something, the body has to deal with a whole lot; digesting, choosing what to do with the nutrients, breaking down the physical matter, and getting rid of it. Now imagine if we eat something clean, organic and healthy (and we eat it in a calm and relaxed manner); the body doesn’t have to do a lot to figure out what to do with it. It’s simple. However, if we eat something with a lot of processed ingredients, heaps of sugar, and we gulp it down within seconds, the body has to spend much more time trying to work out what we actually just ate, and what to do with these completely alien chemicals, before trying to work out how to break down and get rid of it.

Although we may not be able to escape alien ingredients all the time, we can help the body out by routinely cleaning it up with activate charcoal. The charcoal moved through the system, and essentially decreases the stress placed upon the body, leading to rejuvenation and healing. A reduction in brain fog, improved mood levels, brighter skin, improved kidney and liver function, and a healthier digestive tract are what you can look forward to!

Caprylic acid or C8 is a medium chain triglyceride (MCT) said to be a faster than the already rapid energy producing MCT oil. It makes up a large portion of thePrimal energy MCT oil, but has been further concentrated to make an even better version!

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Caprylic acid or C8 is a medium chain triglyceride (MCT) said to be a faster than the already rapid energy producing MCT oil. It makes up a large portion of the Primal energy MCT oil, but has been further concentrated to make an even better version!

The Primal energy C8 MCT oil from LLS contains 95% C8, with the remaining 5% being made up of caproic acid (C6) and capric acid (C10).

Side note, the numbers denote how many carbon atoms are in the hydrocarbon chain, so Caprylic acid or C8 has 8 carbon atoms, basically... different number of atoms make up different type of triglycerides (fats).

LLS haven’t just made up another name for their MCT oil, they’ve actually made a more concentrated better version of MCT oil, But why?

Ketones… that’s why. Ketones are an alternative fuel source particularly for the brain when the body is fasted or in a carbohydrate restricted state (1). The state in which your body is burning ketones is known as ketosis. The argument for and against ketosis however, is for another time.

Back to C8… So, for the keto crew out there MCT’s have been a Godsend because they’re able to add a load more ketones to blood plasma without radical diet changes and extreme low carbing. I say Godsend, I mean this in most cases unless you’ve played the how much is too much MCT oil game, in which case you’ll curse it for at least 3 hours… If you don’t know what I am talking about, you’re lucky. More ketones are then, a good thing, and a recent study (2) found C8 to increase blood plasma ketones far more than common MCT oil and coconut oil. Highlighting possible evidence that C8 is MCT oils MVP! Another C8 accolade Is having strong antibacterial, antiviral, and antifungal properties (3) although more human specific research is needed on this area.

To get the most from C8 is dependent on your goal. If the goal is to stay in ketosis, then using C8 throughout your day is great way to hit your fat intake needs. It’s also shown to be just as rapidly absorbed when taken with high carbohydrate and protein meals (4) and potentially keep you in a state of ketosis. For pre-workout energy, take on an empty stomach 30-45 minutes prior to working out and a little longer before if taking with food.

Personally, speaking I use C8 in the mornings when I have work to do and need focus and concentration. I use the recommended 15ml – 30ml dosage and blend or stir with coffee! Although after reading around the further benefits to write this article I’m going to start taking it daily!

How do people who stay up so late all the time function during the day? If I’m not asleep by 10:30 at the latest, it affects me the following day. It used to fascinate me when I lived in the UAE. I would walk to work through the streets at 4:30am and men would be folding up their blankets and saying goodnight to each other, or flat mates and colleagues would arrive for their morning shifts after watching films until the early hours.

Some of it does come down to cultural environment. In the UAE, social events didn't typically begin until after 10pm. This meant that if I wanted a social life, I'd spend most of my time yawning during the day. I am not saying they’re doing it wrong... even President Trump say he only gets 4-5 hours sleep a night (fake news?).

But how bad is it for us to be sleep deprived?

What science says about sleep

Scientific studies have shown that getting less than 6 hours of sleep for 4 or more consecutive nights is detrimental to your health. It leads to impaired cognitive performance and mood, glucose metabolism, appetite regulation and immune function (1).

The idea of catching up on sleep at weekends may not be the saving grace either. One study (2) looking at sleep debt had participants keep a 7-day sleep diary, from which a week-day sleep debt was calculated. BMI, stomach fat and fasting blood samples were measured at baseline.

The study showed at baseline that those who had a weekday sleep debt were 72% more likely to be obese than those who had no weekday sleep debt. After 6 months, weekday sleep debt was significantly associated with obesity and insulin resistance. By 12 months, for every 30 minutes of weekday sleep debt at baseline, the risk of obesity increased to 17% and insulin resistance significantly increased by 39%.

This doesn’t tell us everything and having one week of poor sleep won't make you obese. It also doesn’t explain whether it is the lack of sleep causing obesity and insulin resistance. It may be that factors affecting poor sleep - poor diet, late night TV and computer viewing - also influence weight gain and insulin resistance.

In any case, here are a few tips for falling asleep and helping improve your sleep quality:

Eat a low-sugar, nutrient-rich diet

The evidence from studies around diet, including timing and sleep, isn’t clear and seems to vary according to the individual. This isn't one particular diet that will aid sleep. However, there are some rules of thumb to bear in mind.

'Eating windows'

A nutrient rich diet that is low in sugar and chemicals is generally beneficial for your health, and thus may also help you sleep. I would recommend reading up on the benefits of having ‘eating windows’, which Dr Rhonda Patrick has written about. It talks about the notion that humans are designed to search for and eat food when it is light outside, and to use the nutrients from the food to repair metabolic damage when resting or sleeping/fasting when it is dark (3).

Work with your circadian rhythm

The Power of Light and Dark

This cycle of light and dark dictates the body's circadian rhythm. This anticipates and adapts to daily environmental changes to optimise physiological processes in the body based on the time of day.

You can work with your body's circadian rhythm by starting to wind down when it gets dark, and by getting up as close to sunrise as possible. (Of course, this may be more difficult in parts of the world that have very long summer days and very short winter days).

Your body naturally detects when it is getting dark and getting light, and prepares your body to go to sleep or wake up based on the amount of daylight. You can avoid working against this natural rhythm by:

not watching TV or using electronic devices within 2 hours before bedtime

using soft lighting in your home in the evenings to help mimic twilight

letting lots of sunlight in (or using bright artificial lighting in the mornings) to help your body wake up

sleep in a dark room

using a blackout blind or an eye-mask on those light, late summer nights, to help you get to sleep

The 'temperature circadian rhythm'

Your body also reacts to temperature change, another factor that influences your circadian rhythm. In the days before central heating, the body's core temperature would naturally drop at night, as the temperature of the surrounding environment dropped after sunset. Work with your circadian rhythm by:

not having the central heating too high in the winter - your body needs to cool down to aid the onset of sleep.

not working out too late in the evening. Exercising during the day is important and beneficial in terms of sleep. However, working out increases your core body temperature, meaning that it takes longer for your temperature to drop to an optimal cooler temperature to help you sleep.

having a warm bath or shower 1-2 hours before bed.

Have a warm bath before bed

One study concluded that the best time to take a warm shower or a bath, in terms of aiding sleep, is 1–2 hours before going to bed, as it improves the 'temperature circadian rhythm'.

Spending at least 10 minutes in a warm bath or shower actually cools the body down. This is because it improves the blood circulation from the body's core to the hands and feet, which will, in turn, help you fall asleep more quickly and improve your sleep quality.

The effects of Melatonin on sleep

Melatonin is a hormone released from the pineal gland in the brain, which transmits information regarding the light–dark cycle and has a sleep promoting effect.

Retinal light exposure results in a suppression of melatonin, which is fine in the morning when we're awake. But at night, the blue light emitted from TVs, computers, phones and most artificial lights can suppress melatonin production and influence the sleep–wake cycle.

This is why I recommended not using light-emitting devices in the hours before bedtime. You can buy blue light blocking glasses (go for 90% blue light blocking lenses or higher), red LED bulbs and utilise blue light reducing apps.

Some professionals whose jobs involve shift work, or people who travel between time-zones use melatonin supplements to help reset their body clocks. Always see your doctor before trying a melatonin supplement.

Take a 5-HTP supplement

Something else to try is a 5-HTP supplement, which is a precursor to serotonin. Serotonin controls most brain functions and can control sleep patterns because it is an intermediary product in the production of melatonin (4).

Take a magnesium bisglycinate supplement

Magnesium bisglycinate can also be a big hitter for individuals who struggle to stay asleep (5,6), especially if you exercise (6) or lack it in your diet. Any magnesium won’t do though and unfortunately there are a lot of inadequate products on the shelves.

Love Life Supplements' magnesium bisglycinate is a highly absorbable form of the mineral. The buffering effect of the glycine allows a greater uptake. There's a great blog on magnesium by my colleague Emma, which can be read here.

Getting into a sleep routine

Developing a sleep inducing routine is an excellent way of telling your body it’s time to sleep. From the information you have now gained it’s easy to do! It may need tweaking over a few days or so and you may not have to or be able to use it every night. However, if falling asleep and maintaining deep sleep is something you struggle with, it’s worth giving a try!

Top tips for improving your sleep quality:

Keep your room temperature at 18-20C

Use a drop of Lavender oil on your pillow.

Use ear plugs if you're living in a noisy area to block out noise.

Use blackout blinds or an eye-mask to block out street light or early morning light in the summer.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/winter-wellness2017-02-07T18:41:00+00:002020-01-20T16:04:01+00:00Supplements to help you stay well in the winterEmma NewlynMore]]>

Our bodies are naturally made to adapt to our environment, however because we’re pretty far from ‘natural’ in the modern day world, we don’t always adapt as easily to seasonal changes and temperature drops.

Winter is the time of year when we could use a helping hand to stay healthy and well. There are certain key nutrients we tend to lack during the depths of winter, due to low light levels, availability of different foods, and a certain change in the air which means we’re more in need of nourishment and warmth.

Here are a few supplements that can help you to feel well throughout winter:

Vitamin D

It’s obvious that during winter the one thing there’s usually less of is sunshine. Along with the warmth, comes a whole host of benefits, largely due to the high amount of vitamin D we receive from it.

Vitamin D is responsible for the maintenance of healthy bones, teeth and muscles, and is important for regulating the absorption of calcium and phosphorus. It can help protect against some types of cancer, type 1 diabetes and multiple sclerosis, and is important for optimal mood levels. Vitamin D is also incredibly important for the immune system, and in lowering levels of inflammation. It can be difficult to obtain ‘enough’ vitamin D from food sources, especially as our soil is a lot less nutrient dense than it was even fifty years ago.

Food sources high in vitamin D include fatty fish like mackerel and salmon, dairy, beef liver, egg yolks, mushrooms, tofu, fortified cereals. But even if these make regular appearances on your menu, the amount of sunlight most people get is still not as much as we need for our vitamin D levels to be high enough.

In the UK, government health advice has recently cottoned on to the fact that we aren’t getting enough vitamin D, and has officially advised the general public to take a daily vitamin D supplement – especially during the darker months.

5 HTP

If you’re prone to low mood levels, anxiety or are susceptible to stress, 5 HTP is worth looking into. It is said that around 4% to 6% of people have clinical Winter Depression, whereas another 10% to 20% have mild SAD (Seasonal Annual Depression). [1] Whether you’ve been diagnosed or not, if you feel a low during autumn and winter, you’re not the only one, and supplements like 5 HTP can be very helpful for lightening the mood.

5 HTP is widely used to help with cases of obesity, PMS, migraines, depression, insomnia, anxiety, and addictive behaviours. It increases the production of serotonin, essential for wellbeing, appetite, digestion, sleep, memory, sexual function and social behaviour. [2]

Approximately 90% of the human body’s serotonin levels are found in the gastro intestinal tract, which means what we consume will have a big effect on mood levels.[3] An oral supplement can be a powerful way to relieve symptoms of depression, anxiety or fluctuating moods.

Greens

You’re probably a lot less likely to opt for salads and leafy greens during winter, which can mean the body becomes deficient in some important vitamins and minerals. Key to the benefits of these greens, is that they hold a lot of the sun’s energy, other vital nutrients such as vitamin K, A, magnesium and folate. A nutrient-dense greens powder can provide you with fifteen different types of greens, allowing for enhanced immunity, more energy, and optimal amounts of dietary fibre.

Bone Broth

Incredibly nourishing, gut-healing and exactly the sort of thing our bodies crave in winter; bone broth is nutrient dense, full of collagen and protein, and also helps improve digestion and absorption of nutrients. The gelatine present in bone broth can strengthen bones, improve skin, hair and nails, and has been used for centuries – so you can be sure it’s not just another ‘fad’. Bone broth is strengthening, able to restore vitality and is also great for the immune system. This is definitely a winter staple to have on hand.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/making-sense-of-magnesium-supplements2016-10-02T10:04:00+01:002020-02-11T11:25:45+00:00Everything you need to know about magnesium supplementsEmma Newlyn

In the West, undernourishment is quite common for a number of reasons. These include eating processed food with poor nutritional content, mineral deficiency in overused soil during farming, and simply a lack of knowledge when it comes to our health.

Two of the most common nutrient deficiencies are in vitamin D and magnesium.

Since vitamin D supplements have officially been added to the UK’s national recommended dietary intake list, it’s a little easier to find high quality vitamin D supplements these days. There is also plenty of information available about vitamin D.

However, there is a wide variety of magnesium supplements, and it isn't easy to find information on what we actually need and how we can get it.

Causes of Magnesium Deficiency

Processed Foods

One of the biggest impacts on magnesium deficiency is the processed food in much of the population’s diet.

Soil erosion

However, even if you’re eating whole, organic foods, the soil they’re grown in has been eroded so much over time that these foods are far less nutritious than they were 50 years ago.

Stress

When you're under emotional or physical stress, magnesium passes from your blood cells into the blood plasma. It's then excreted into urine and passed out of the body.

Through this process, long-term stress can lead to magnesium depletion and deficiency. The higher your stress levels, the more magnesium you lose.

If you're starting out with low magnesium levels, you actually become more reactive to stress, resulting in higher adrenaline levels in a stressful situation. High adrenaline increases the loss of magnesium from your cells, and thus magnesium depletion and deficiency becomes a vicious cycle.

Flouride in drinking water

Adding flouride to our drinking water may have improved our dental health, but it also has a downside. Flouride binds to to magnesium, making it difficult for the body to absorb.

Overuse of antibiotics, antacids and diuretics

Some drugs can cause magnesium depletion and deficiency. This is because magnesium and drugs use the same metabolic pathways in the body for their absorption in the intestines, metabolism, and excretion from the body. So when you take certain medicines, there's a risk of it interacting with magnesium in the body.

This can mean that the drugs become less effective - for example, magnesium can interfere with the absorption of some types of antibiotics. The drugs may also have an adverse effect on the function of magnesium - for example, diuretics cause magnesium loss in the kidneys.

Our food combining choices

We may have been able to obtain healthy levels of magnesium from diet alone in past decades. But as soil quality declines and the rate of farming drastically increases, good quality supplements help ensure we get the recommended daily amount of magnesium we need.

An increase in consumption of processed foods has contributed to increased magnesium deficiency.

What are the benefits of magnesium?

Helps normal muscle function

Magnesium contributes to normal muscle function, and the ability for muscles to contract. While this is important for anyone hoping to maintain or increase muscle strength, it's important to note that the heart (also a muscle) needs magnesium in order to contract or ‘beat’ properly.

Improves ADHD symptoms

In one study, a group of 50 children diagnosed with ADHD were given a magnesium supplement for six months. The study noted a significant decrease of hyperactivity in those taking the magnesium supplement compared to before the trial and compared to the control group which had not taken a supplement.

Help with pain associated with fibromyalgia

Magnesium may lessen pain in those suffering from fibromyalgia. 35% of the body’s magnesium levels are stored in the muscles. A deficiency of magnesium can, therefore, result in severe muscle cramping and long-term conditions such as fibromyalgia. Magnesium supplementation has been clinically proven to improve sensations of pain and tenderness.

Maintains normal function of the brain and nervous system

Magnesium contributes to the normal functioning of neurotransmitters, which doesn’t just help brain function, but allows the body’s nervous system to function properly too.

Increases Antioxidants

Oxidative stress – caused by exercise, mental and emotional stress, and simply living in the world – is worsened by low levels of magnesium, so supplementing with magnesium also increases natural antioxidant levels.

Helps with depression and anxiety

Depression and anxiety are two of the most common and yet misunderstood and misdiagnosed forms of mental distress. Those with low magnesium levels in their blood can experience depressive symptoms and increased stress. Taking magnesium supplements can be a powerful way to reduce these symptoms.

Magnesium For Fatigue

A common problem we face today is tiredness and fatigue, with the modern world facing a sleep-deprivation epidemic. Without enough rest and relaxation, chronic pain, fatigue and even death from overwork has become all too commonplace.

The Japanese, Chinese and Koreans even have words for ‘death by overwork’: karoshi, guolaosi and gwarosa.

A magnesium supplement may be able to help with this. Magnesium is present in every cell, but you're deficient in it, the cells cannot use this magnesium to release energy.

While we should all prioritise getting enough sleep and rest, this is sometimes easier said than done. Therefore, if you find yourself needing more energy, it’s important to ensure you’re getting all the nutrients your body requires – and magnesium is essential.

Magnesium For Muscle Strength

Although an extremely high protein diet can be detrimental to magnesium levels, it’s important to get enough protein in order to build and maintain muscle mass and strength, and help muscle recovery after exercise.

Over 350 of the body’s enzymes are made of proteins, and magnesium is needed for them to synthesise properly. If you tend to sweat a lot during exercise, it’s especially important to maintain healthy electrolyte levels, which can also be helped with magnesium supplementation.

Magnesium for Strong Bones

To keep bones strong, magnesium is needed to absorb, transport and assimilate calcium, and to create and repair bone structures. Anyone suffering – or likely to suffer – from osteoporosis is advised to increase magnesium amounts, as magnesium can also improve bone density.

Different forms of magnesium supplements

One cause for confusion is the wide variety of different magnesium supplements available on the market. These include:

The big difference between them is that some are absorbed easily into the body, and others are very difficult to absorb. This means there are types of magnesium that are worthless as supplements.

Magnesium Bisglycinate: The Best Magnesium Supplement

There are a whole host of different types of magnesium, but they all differ in terms of bioavailability, absorbability and thus effectiveness and usefulness.

Magnesium oxide, aspartate, glutamate and sulphate are thought to be the worst sorts of magnesium to supplement. Magnesium oxide is poorly absorbed, while the other sources are actually harmful to the body in large doses.

Unfortunately, magnesium oxide is the most common form of magnesium sold in pharmacies and health stores. Magnesium glutamate and aspartate are actually found in the artificial sweetener aspartatame.

Magnesium bisglycinate is a form of chelated magnesium. It is the most effective, bioavailable and the safest form of magnesium. ‘Chelated’ means an amino acid has been attached to the pure magnesium.

This type of magnesium is highly absorbable and is gentle on the rest of the body. It can be very effective for aiding in:

reducing stress

improving sleep quality

improving cardiovascular health

reducing anxiety and chronic pain

increasing testosterone and balancing hormones

controlling blood sugar.

Involved in over 300 natural biochemical processes in the body, this form of magnesium can also help maintain healthy, optimum muscle and nerve function, whilst helping to keep bones strong.

Let’s be frank here and say that CrossFit gets a pretty bad rap in the fitness industry! The new kid on the block, people are quick to diss this new philosophy and those drinking the “kool aid”!

With CrossFit gyms (or boxes as they are called) popping up as quicker than Starbucks, it doesn’t look like this training style is going anywhere! In fact there looks to be about 13,000 CrossFit gyms in the world today and it’s showing no signs of slowing down either!

What is CrossFit?

The CrossFit model was founded by Greg Glassman and Lauren Jenai in 2000. The idea was crafted many years before that as Glassman, a teenage gymnast thrived to be stronger.

He learned that by incorporating weightlifting into his program, he could be stronger than any other gymnast! In less than twenty years Greg Glassman has built one of the most successful fitness programs ever and even introduced a new sport to the world!

All CrossFit workouts are based on functional movements, and use exercises derived from weightlifting, gymnastics, running, rowing and are performed at relatively high intensity. The ethos is; if you do CrossFit then you will be capable of taking on any sport or task that comes your way!

You may already have your view made up about CrossFit but forgot all that for now and check out our top reasons CrossFit rocks!

1. Community:

Think of the days where you struggle to motivate yourself… Getting to the gym is the biggest struggle! With CrossFit it becomes more than just a training session, it’s a support unit. You will never have to workout alone again and this helps with consistency; you won’t want to miss a session if you feel you’re letting someone down. It’s also great that when you go to the dark side, your team mates will be rooting for you from the sidelines, pushing you to get that last rep!

2. Muscular Endurance

This means that your muscles will be able to perform high intensity reps over an extended period of time without tiring. This is a fantastic ability that can be transferred to any activity in your life, it means that soon you will have extra energy for hikes, cycles or even just running around after the kids! One study showed that CrossFit participants increased muscular endurance by 22 percent and their aerobic capacity by 6 percent.

3. Confidence enhancing:

Getting out of your comfort zone and surprising yourself is a big deal. Our bodies are capable of many great things and the more you push yourself, the more you will create a sense of belief about yourself. That means if you have ever suffered with negative body image, you will start to see yourself in a different light. A bad-ass superhero light if anything! Get ready to be stronger, faster and more confident.

4. Scalable Sport:

When you look at any CrossFit class, you’ll notice a variety of people; different ages, skill levels and goals. Everyone can do the WOD’s (Workout of the day) to the best of their ability. Scaling is greatly encouraged especially to anyone new starting out. The loads, repetitions and exercises can all be scaled to produce the same fitness for each different level. Can’t do a pull up? You can use a band or try ring rows. The bars are too heavy? You’ll start out with pvc pipes! There is always an alternative for you.

5. Small Group Training:

CrossFit classes are usually kept to a minimum size, never more than 20 with two coaches on the floor. This means if your form starts to drift you’ll be corrected straight away, reducing the risk of injury. It always means that you are getting educated more than a globo gym and you are essentially getting personal training with this method!

6. Promotes Good Nutrition:

As soon as you begin your CrossFit training you will quickly learn about good nutrition, especially the Paleo diet! The paleo diet/caveman diet is what the CrossFit industry prescribes, there are lots of different variations such as the primal diet, but overall they promote a focus on lot’s of nutritious unprocessed wholefoods. Many of the gyms host seminars or paleo challenges to get you started and give you an in-depth understanding of this nutrition methodology.

7. It’s Fun:

A lot of people refer to CrossFit as an adult playground! With people trying out handstands, hanging out of bars or tumbling around the ground, it’s pretty apt. With people working longer hours and harder than ever before it’s important to trigger those happy emotions and forget about our worries for an hour or so. With the community vibe so powerful at CrossFit gyms it becomes more than just a workout, you are part of a team and that is fun. It’s hard to get bored because it’s constantly varied, meaning each day presents you with a new workout!

What are your favourite reasons for doing CrossFit? We’d love to hear them in the comments or on our Facebook page.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/81696964-is-a-high-protein-diet-bad-for-you2016-03-20T09:35:00+00:002020-01-20T11:50:31+00:00Is a High Protein Diet Bad for You?Will Kennard

One common topic of conversation, certainly one I get as a trainer, is whether it’s safe to consume a high protein diet. So we’re going to take a look at the evidence for and against high protein diets.

And one common topic of conversation, certainly one I get as a trainer a lot is whether it’s safe to consume a high protein diet. So we’re going to take a look at the evidence for and against high protein diets.

Protein: A Brief Primer

Protein is the fundamental building blocks of our body and makes up the majority of muscle mass at around 70% [3]. Of all the macronutrients (carbohydrates, proteins & fats) protein is the only one to contain nitrogen.

It is nitrogen that provides the basis for amino acids which are the ‘building blocks’ of essentially all lifeforms - nitrogen being the ‘amino’ part. [16]

All proteins are made up of chains of amino acids, often hundreds, and to digest proteins our body must break down them down into their respective amino acids for use within cells.

Amino acids are extremely important for many bodily functions including the production of:

Enzymes (for chemical reactions such as digestion)

Structural proteins (cells and tissue, muscle etc)

Antibodies (to protect us from illness)

Protein hormones (insulin, growth hormone and more)

Transport (proteins to transport substances in the blood)

Nitrogen plays an important part in this article as it is traditionally said that having a positive nitrogen balance - i.e. nitrogen input greater than nitrogen output - results in a state of growth. [4]

As a bodybuilder this is certainly something that appeals to me, as I’ve always tried to maintain a positive nitrogen balance by eating a higher protein diet split into several meals throughout the day.

Yet nitrogen is also very important in the context of this article as one of its resulting breakdown products and methods of transport in the body is urea - which is excreted in urine but also processed in the kidneys.

The Risks of a High Protein Diet

When we talk about risks associated with protein intake we are typically talking about [1]:

The kidneys, as you can probably guess from the last point; and producing unhealthy levels of urea & ammonia - the primary forms of nitrogen transport in the body[17] - making harder work for the kidneys and potentially resulting in a decrease in renal (kidney) function. This is measured from urine samples.

The possible increase in acidity of the blood, and subsequent ‘buffering’ resulting in a loss of calcium from the bone, and therefore decreased bone health. Measured through blood samples.

It should also be noted that increased protein intake has been suggested to create a dehydrating effect in the body due to kidneys being overworked, although there isn’t currently enough research to focus on the theory, and where studied has not been proven to have an effect, therefore we will not be addressing it in this article.

Many consider this negative effect ‘bro science’ - a common myth still repeated in the weight training world. My advice would be to ensure you’re hydrated at all times, drinking at least 1.5 litres of water a day; even if you’re not on a high protein diet, which is common sense really.

How much Protein is recommended?

To remain unbiased, let’s take a quick look at some various daily recommendations for protein levels based on adults age 18 - 50 years, as there’s quite a few out there and it’s often confusing which one you should follow:

UK RNI, Food Standards Agency: 55 grams. [5]

US DRV, Food & Drug Administration: 50 grams [6]

Athlete focused study: 1.3–1.8g per kg of bodyweight [7]

Looking at these amounts you may be surprised how much over the daily recommended value (DRV) or reference nutrient intake (RNI previously RDA) you may be. If you consume a high protein, low carb meal with meat such as chicken or steak it’s very easy to consume 30–40 grams of protein, and that’s just in one meal. But it’s clear here that the government recommendations are only for those who lead sedentary lifestyles and want to ‘maintain’ bodyweight.

The government recommendations can make you think you might be ‘overdosing’ but in reality the athlete focused study is much closer to what people who train - whether that’s CrossFit, running or bodybuilding - consume, and is certainly a commonly recommended figure (I use it in many of my diet plans).

So assuming you weigh 65 kilos and were going for the higher level of protein, you’d be consuming 117 grams of protein per day.

So can this be bad for you?

Let’s take a look at the evidence currently out there for each case.

The Evidence - Is High Protein Bad for You?

Kidneys and Bones

A study by Portmans & Dellalieux [8] on bodybuilders consuming high protein found that when daily protein intake exceeded 1.26 g/kg bodyweight the athletes were in a positive nitrogen balance, and not only that but with doses less than 2.8g/kg there was no impact on kidney function. However, this study also found that there was in fact an increase in acidity and therefore calcium in the blood, possibly suggesting that high protein does support the theory of decreased bone health.

One of the issues with that study was the subjects are all bodybuilders, and therefore probably exposed to a high protein diet and less likely to show adverse reactions. Although, this may suggest something about those already on a high protein diet.

A study by Beasley & colleagues looked at postmenopausal women and found that there was no evidence for impaired renal function when higher protein levels were consumed, and another from Knight & colleagues studied women between the ages of 42–68 and concluded that there was also no impaired function [9, 10]. Both these studies however used lower protein levels than recommended for athletes at roughly 1.1g/kg (still higher than recommended amounts for women of these ages).

On a similar level of protein intake, a study on healthy males using 1.2g or 2.4g per kilogram of bodyweight found that there was in fact increased uric acid in the higher protein sample group, indicating that there could be renal function impact in only the high protein group, although this study was short at only 7 days [11]. Again, a dosage of 1.6g/kg of bodyweight in a 2 week trial by Weigmann and colleagues showed no signs of affecting kidney health [12].

Back to bone health, Calvez et al [13] looked at whether high protein diets created an environment in the body detrimental to bone health, and found no evidence to support the theory, providing diets are not deficient in calcium. Furthermore, they concluded that protein can actually have a positive effect on bone growth and slow down bone loss, as well as have no negative effect on renal function.

You might think at this point that the major research shows there is no strong evidence to support claims that bone or kidney health can be harmed by high protein intakes, and you’d be right. But there is one factor that seems to be evident from almost all these studies: there is an effect on kidney function if your kidneys are not currently functioning at a healthy level.

So essentially, if you have serious health conditions effecting your kidneys such as chronic kidney disease, a high protein diet should be avoided.

Cancer and Obesity

When it comes to a possible increase in the risk of cancer through a high protein diet, we are specifically talking about the role of insulin-like growth factor–1 (IGF–1) and the increase or decrease of its activity. IGF–1 is actually a hormone which plays a key role in anabolic growth, particularly in adults, and is directly linked to growth hormone - having an effect on the growth of almost all types of cells in the body.

You’ve probably read many times about the benefits of a vegan diet, and how a vegan diet can potentially decrease the risks of cancer. This is largely linked to IGF–1 production, and the fact that certain vegan proteins (soy for example) stimulate much less of an insulin response due to their amounts of essential amino acids being much lower than animal proteins.[18]

This is still highly debated however, largely due to mixed messages from many of the studies. For example, a study by Levine, M. and colleagues in 2014 [19] correlated a decreased risk of cancer from low protein plant based diets for adults 50–65 years of age, yet an increased risk of cancer for those over the age of 65. The study classed high protein consumption as over 20% of daily caloric intake derived from protein, and low protein consumption 10% of calories or under - suggesting that in older populations high protein diets actually contribute to lower risk of cancer. 20% of daily calories from protein works out at 125 grams based on a 2500 calorie day. You’ll probably recognise this study as it was hugely popular in the media, with newspapers stating headlines as misleading as ‘Diets high in protein could be as harmful to health as smoking’, which if you’d read the study is slightly blown out of proportion due to the fact they didn’t even mention the second part about over 65’s.

It can be said that the hypothesis of these articles is actually something that makes sense, particularly as increased caloric consumption can be associated with increased IGF–1 levels and therefore cell growth, but it’s associated with ALL cell growth, not just cancerous cells [20]. There is more evidence needed for the relationship of cancer and high protein diets, but we can say that an increase or decrease in protein levels in the diet will be associated with IGF–1 production respectively [21]. This is also closely linked to the mTOR signalling pathway, also activated through IGF–1 increases and closely associated with higher free amino acid levels in the body (increased protein intake). This has been suggested to be linked to faster ageing, but much more evidence is needed to support this theory, particularly when focusing on protein rather than overall caloric intake. [22,23].

Focusing on obesity and its link to high protein diets, I was particularly impressed by the level of detail Garth Davis went into on the subject in his recent book Proteinaholic. Although the level of detail in the book is excellent, more importantly he manages to make it simple and clear how protein is linked to obesity, and that’s largely through caloric density, a concept many of you may be familiar with.

Image credit: https://plantbaseddietitian.com/tag/fiber/

Essentially, vegetables are much more dense and will fill you quicker, activating the ‘stretch response’ and letting our brains know we should stop eating. With a meal that is higher in protein, this effect is a much slower process, meaning we’ll end up eating more and generally ingesting more calories, resulting in weight gain. Long term this could of course lead to obesity.

But I found the main takeaway from Proteinaholic was not that protein is necessarily the bad guy, but that a high protein diet can lead to obesity in the long term, through increased caloric intake.

TL;DR

For each hypothesised side effect from high protein consumption we found the following evidence:

Decreased renal function: limited evidence to support the theory, and if you’re a healthy individual, high protein intakes should have no effect on kidney function. Although it is highly advised to not consume more than 2.8g protein per kg of bodyweight (something quite hard to do anyway).

Decreased bone health: again limited evidence to support this theory, even less so than renal function impairment.

Increased cancer risk: there is a direct link to increased risk of cancer through increased cellular growth from higher protein diet in those between the ages of 50–65 years of age, although more evidence is needed.

Obesity: a more common sense approach; consumption of high protein diets are more likely to result in us consuming a higher amount of calories in general. Long term this will result in obesity.

Conclusion

The phrase ‘too much’ will always mean an excess of something, but we should stop throwing it around and give specifics. If you are a trainer or dietician it is not good advice to say ‘don’t eat too much protein’. And in the case of very high protein there does seem to be some negative effect on the body, particularly the kidneys and bones; but only if we consume in excess of 1.8 grams of protein per kilogram of bodyweight per day for an extended period of time.

Overall recommendations are to ensure that if you are increasing your protein intake, you are also eating a balanced diet all round, so that your caloric intake isn’t skewed towards one macronutrient group - in this case protein.

Essentially we are confirming, once again, how important it is to eat your greens!

Let us know your thoughts

How much protein do you consume daily? Are you ever concerned for your health when consuming high protein daily? We’d love to hear your thoughts in the comments or over on our Facebook page.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/112706308-the-definitive-guide-to-curcumin2016-03-09T21:50:00+00:002020-02-11T10:06:20+00:00A Guide To the Best Curcumin SupplementsRichard DewsburyCan curcumin offer you a happy, healthy and pain-free body? In this edition of the LLS blog I would like to turn our attention to curcumin, a supplement becoming ever more popular for its well-researched benefits.

Curcumin supplement is becoming ever more popular for its well-researched benefits. The challenge for consumers, however, is that there are so many supplements available with "turmeric" and/or "curcumin" on the label, that it's hard to know what you should be looking for in a quality supplement.

So let's start from the beginning and discuss what curcumin is, the difference between curcumin and turmeric, the benefits of curcumin, and the potent curcumin c3 complex.

What is the difference between Turmeric and Curcumin?

Curcumin is the active ingredient in turmeric, a perennial plant of the ginger family. Curcumin contributes the yellow pigmentation to the turmeric and ginger roots. If you are not familiar with curcumin, you may already be consuming it in small doses when you eat your favourite curry.

Tumeric's scientific name is curcuma longa, and it grows in tropical regions of Asia. It has been used as a herbal remedy for numerous years, particularly in Indonesia, India, and China. Curcumin is a traditional Chinese medicine that is used to treat diseases that are associated with abdominal pain.

Furthermore, it was originally an ancient Hindu medicine that was used to treat swelling and sprains. Several stories suggest that curcumin was used as far as 10,000 years ago.

What is Bioperine ®?

BioPerine® is an extract obtained from the black pepper fruit which signiﬁcantly enhances the bioavailability of various supplement nutrients. In layman's terms, this means it increases the absorption of nutrients in the body. If a curcumin or tumeric supplement does not contain BioPerine® then your body will not be optimising the effects of the active ingredient.

A study from 1998 sought to see the effect of using piperine (BioPerine®) enriched black pepper extract on the bioavailability of curcuminoids in the body. The conclusion was that piperine (BioPerine®) increases the absorption of curcumin in both animals and humans when taken orally, at doses which do not cause adverse side effects. In fact, the bioavailability of curcumin when combined with piperine (BioPerine®) increased by 2000% in humans. [7]

This graph clearly shows the enhanced absorption of curcumin when combined with BioPerine®.

Is Curcumin Safe to Take Daily?

In a word, yes. There is some evidence to suggest it can cause people to experience stomach upset, nausea, dizziness, or diarrhoea, but this is quite rare. A study on the 'Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa)' provides a systematic review of the literature on the safety and anti-inflammatory activity of curcumin. It concluded that curcumin has been demonstrated to be safe in six human trials and has shown anti-inflammatory activity. [8]

What is Curcumin C3 Complex ®?

Not all curcumin supplements are made equal. Curcumin C3 Complex from Love Life Supplements is a specially formulated curcumin blend. The name C3 Complex makes reference to its three main chemical compounds:

Curcumin

Demethoxycurcumin

Bisdemethoxycurcumin

These three ingredients are collectively known as curcuminoids. It is these 3 compounds that research has shown to offer the greatest range of health benefits. C3 Complex is the first of its kind in a category of nutrients that were described in 1995 as “bioprotectant”.

Perhaps better understood as a "super anti-oxidant" C3 Complex provides optimal protection and integrity to biological systems.[1] Curcumin C3 Complex® has been subject to many clinical trials because it is a trusted and valued resource, many of which are funded by the National Institutes of Health (NIH). This really sets it apart from other curcumin supplements and provides a host of documented evidence to its health benefits.

So, can Curcumin C3 Complex offer you a happy, healthy and pain-free body? It just might! In comparison with other supplements, Curcumin C3 has undergone many clinical trials and, although the effects may differ slightly between individuals, there is very strong evidence to suggest that Curcumin C3 is a bio-protectant offering increased anti-oxidant effect, unrivalled anti-inflammatory support and great immune enhancement.

What are the benefits of Curcumin?

As mentioned above, the three main reported benefits for curcumin C3 are:

Antioxidant Effect

Anti–Inflammatory Support

Immune Support

Let's analyse each benefit in a bit more depth.

Antioxidant Effect of Curcumin

Curcumin can hunt down free radicals and rid them from our bodies. It may also prevent the formation of free radicals in the first place. For the science students among you, you may be interested in the details of the study below, which showed that curcumin acted as an antioxidant.

A 10-week randomised study set out to observe the effect of curcumin supplementation on overall oxidative stress and circulating levels of anti-ox LDL and anti-Hsp27 in obese individuals.

The patients were randomised to receive either curcuminoids (1 g/day) or a placebo for 30 days. The curcumin supplementation was associated with a significant reduction in serum PAB (P=0.044) over this time. This is first cross-over trial on curcumin which showed the effect on pro-oxidant – antioxidant status. Also the result of the study shows that curcumin mitigates oxidative stress. [2]

Another study investigated the efficacy of short-term supplementation with curcuminoids (plus piperine - also called Bioperine - for enhanced bioavailability) in alleviating systemic oxidative stress, clinical symptoms and improvement in health-related quality of life. This also concluded that curcumin C3 supplementation was found to mitigate oxidative stress, decreasing symptoms and improving health-related quality of life. [3]

Anti-inflammatory Support

Curcumin has natural anti-inflammatory properties and there have been a series of trials in this area. A study in 2014 looked at whether dietary supplementation with a bioavailability-boosted preparation of curcuminoids helped relieve symptoms in patients suffering from knee osteoarthritis.

There was a decrease in pain and improved physical function in the trial group. A range of measures was used to test the effectiveness of the curcuminoids and the placebo. The results of this study showed a marked improvement in all the assessed measures. The study therefore concluded that curcuminoids are a safe and effective alternative treatment for osteoarthritis. [4]

Immune Support

We're going to get a bit technical again, so bear with us. In our bodies, white blood cells are responsible for fighting infection and responding to illness.

There are many different types of white blood cell, including T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells.

In the last two decades, curcumin has been shown to be a potent immunomodulating agent.

These agents help stimulate or suppress the immune system and help the body fight cancer, infection, or other diseases. Specific immunomodulating agentsaffect specific parts of the immune system. For example, monoclonal antibodies have been used in cancer treatments.

So as an immunomodulating agent, curcumin may have an effect on the activation of different types of white blood cells. Interestingly also, curcumin at low doses can also improve antibody response.

A report called '"Spicing up" of the immune system by curcumin' [5] suggests that curcumin's reported beneficial effects in patients suffering from arthritis, allergy, asthma, atherosclerosis, heart disease, Alzheimer's disease, diabetes, and cancer might be due in part to its ability to modulate the immune system.

There are also many other research areas where curcumin C3 has been used.

Our Best Curcumin Supplements

At Love Life Supplements we are committed to bringing you the absolute highest quality supplements at the best possible value, and our Curcumin C3 products are no exception. Curcumin C3 Complex with Bioperine is a solid formula at an incredible price, whilst Curcumin C3 Advanced is our advanced formula with added Vitamin D, tomato and ginger for overall health.

Peanut Butter (MCT) Infused Chocolate

Ingredients

Method

Place a light, non-plastic bowl over a pot of lightly steaming water, you can keep the pot on a low heat also.

When the chocolate starts to melt, mix in the MCT and vanilla/maple if you are including them.

When the chocolate is melted and of a silky consistency. Remove from the heat.

Stir in the peanut butter powder.

Using a mould or a baking dish lined with parchment paper, pour in the chocolate.

Sprinkle the crushed walnuts on top and leave in the fridge to set.

12-14 Servings

Calories: 94

Fat: 8g

Carbs: 5g

Protein: 2g

BulletProof Gummies

Think of those moments when you’re on a hike and your energy levels drop to zero! A bulletproof coffee could help but you forgot to bring hot water… these gummies have all the benefits of bulletproof coffee but you can eat them straight away! Perfect for those low energy moments and with the added benefit of collagen you can take them to heal your gut aswell!

Ingredients

1 cup hot (good quality) coffee

4-5 tbsp grassfed gelatin

1 tbsp grassfed butter

1 tbsp LLS MCT oil

1 tbsp vanilla extract (optional)

1 tbsp good quality maple syrup

Method

Blend all the ingredients in a blender until it’s mixed well and frothy.

Pour into silicon moulds (I use an ice cube tray).

Place in the fridge to set for a couple of hours.

Pop out of the moulds and store in the fridge in an airtight container.

12 Servings

Calories: 33

Fat: 2g

Carbs: 0g

Protein: 3g

High Energy Balls

If you’ve been looking for the perfect snack on the go, running to and from the gym or even just a healthy snack to eat in the evening, then you have now found it! Packed full of goodness, with a blend of dried fruit, nuts and protein.

Ingredients

1 cup, deglet noor dates chopped

½ cup gluten free oats

¼ cup goji berries

1/4 cup walnuts

1 tbsp LLS Mct Oil

2 scoops LLS Primal Power

1-2 tbsp powdered peanut butter

2 tbsp, cacao powder

1 tsp ground cinnamon

Shredded coconut/cacao powder to decorate

Shredded coconut/cacao powder to decorate

Method

Blend dates, oats, goji berries and walnuts until combined.

Add the rest of the ingredients and blend until formed.

Roll the mixture into balls and then roll them again in the topping of your choice.

Place in the fridge to set for a least one hour.

Enjoy as you please.

12 Servings

Calories: 114

Fat: 4g

Carbs: 14g

Protein: 4g

Bulletproof Matcha

Not everyone can enjoy coffee but that doesn't mean you have to miss out on the benefits of Bulletproof!

Ingredients

1 cup of prepared matcha tea

1 tbsp LLS MCT oil

1 tbsp unsalted butter

1/2 tsp vanilla extract

Method

Blend all the ingredients in a blender until it’s mixed well and frothy.

Pour into a cup and sprinkle with cinnamon.

Enjoy immediately!

Calories: 228

Fat: 26g

Carbs: 0g

Protein: 0g

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/37292996-5-htp-benefits-does-it-work2016-02-14T12:38:00+00:002020-02-11T11:01:20+00:00Does 5-HTP Work?Will Kennard
It seems to be a trend within the health and fitness world that as a supplement becomes increasingly popular, the amount of information about it also increases, and this is certainly the case when it comes to 5-HTP.

And while it is of course a great thing that we have access to a vast amount of knowledge, it can also make it very difficult to find the right answers when it comes to supplements.

What does 5-HTP do? Does it work? Is it proven to work?

Considering this, we aim to give you these answers and more in this article, based on our analysis of scientific study findings. So take 5 minutes and get learning about the benefits of 5-HTP.

What is 5-HTP

5-HTP; full name 5-hydroxytryptophan, is a supplement in capsule form, and is a naturally occurring amino acid and a precursor in the synthesis of serotonin and melatonin. It is derived from the amino acid l-tryptophan and is produced in supplement form from the seeds of a West African plant called Griffonia Simplicifolia. [1]

It is taken orally and generally recommended doses are around 50-200mg, although as with many supplements (including some minerals) there are no established EU Recommended Daily Allowances.

What does 5-HTP do?

5-HTP is associated with a number of benefits, most commonly with improving sleep, depression, headache and weight loss. [2]

Once absorbed the supplement basically increases serotonin levels in the brain - the ‘happy’ chemical. Knowing that with low levels of serotonin we may experience insomnia, depression, anxiety and binge eating disorders, we can clearly see that increasing serotonin levels may combat these conditions.

Does 5-HTP work?

Here we take a look at some key benefits of 5-HTP and some related studies to assess whether the supplement actually works to improve these conditions.

Sleep

In general the studies on sleep and 5-HTP have been minimal or with a small control group. This often leads to a consensus, particularly concerning review of literature studies, that there can be no solid scientific claims that 5-HTP promotes restful sleep, based simply on the fact that there is not enough research out there on human subjects. [3]

However, what we see in the research that is there, are studies that conclude Rapid Eye Movement - an indicator of deep, healthy sleep - increases in subjects given 5-HTP compared to a placebo [4]. And although not hugely scientific, we can also simply observe the results that people describe from taking the supplement, in which it is clear to see many have had a positive effect on sleep.

Although the scientific studies on 5-HTP are limited, the supplement continues to be very successful in naturally promoting restful sleep. This is likely due to the fact that, being derived from L-tryptophan; it produces very similar effects. L-tryptophan is highly researched and widely accepted as a promoter of sleep, although has not been used as a supplement since 1988 [2], being replaced by 5-HTP as an over-the-counter supplement.

Weight Loss

Due to the release of serotonin when taking 5-HTP, the effect is similar to any time serotonin is increased, in which more of the hormone promoting satiety (the feeling of being ‘full’ or satisfied from food) is also released, resulting in a decrease in the need to binge eat or overfeed. [5]

This has resulted in 5-HTP becoming a popular weight loss supplement for those who struggle with overeating, and is somewhat accepted as being a scientifically proven supplement for weight loss, although more human study is needed. [6]

Depression

Disruptions in a human’s emotional state and well being can be attributed to imbalances of chemicals in the brain, and one of those is serotonin. Low states of serotonin, as mentioned previously, can result in a low mood state.

There have been several successful studies showing 5-HTP to be a definite influencer for improving the mood of those diagnosed with depression. One study showed 5-HTP to be as effective as the antidepressant drug Fluoxetine [7].

Headache

5-HTP is often used to treat chronic or tension headache, although we generally found the research again needs more human study. There have been several studies proving that 5-HTP improved headache symptoms significantly in comparison to placebo, although the study groups must increase in size before we can safely provide a substantial recommendation on treating tension headache.

Is 5-HTP Safe?

5-HTP is a natural substance which is often used as an alternative to traditional prescription drugs due to the lack of side effects. [2]

One effect some may have (including the writer of this article!) is that of feeling very relaxed, a lot like you might feel after a large Turkey dinner at Christmas time!

In short, yes, 5-HTP is perfectly safe to take, providing the manufacturer's standards are up to scratch (at Love Life all our supplements are GMP approved). You should of course always consult your doctor before taking 5-HTP in conjunction with prescribed medication.

Want to learn more?

At Love Life Supplements we aim to bring you the best in supplement and diet articles that are simple yet filled with facts and research, allowing you to learn awesome stuff in a short amount of time. Be sure to come back to our Knowledge section regularly for more learning.

We’d also love to hear your experiences with the product on Facebook and in the comments section of this post.

Where can I try out 5-HTP?

Our 5-HTP is available to buy online through our sleep aids section. It is exceptional quality and one of the best selling 5-HTP products in the UK, & includes free delivery.

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https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/85431812-recipe-maca-root-protein-balls2016-02-08T19:37:00+00:002020-02-13T10:41:18+00:00Maca Root Recipe: Post-Workout Protein BallsLana Davisonmake your own Nutrition Protein Balls. This is an awesome all-natural recipe using paleo-approved ingredients to give you the perfect energy boost and a great way to add maca root to your diet.

I've written about the benefits of maca root before. Many of our customers are extremely happy with the positive effects it's had on their mood. There are many ways to add maca to your diet. If you have maca root capsules, simply open a capsule and experiment with your own maca root recipes.

Add it to:

a smoothie of your choice

a cup of tea

coconut water

coconut yogurt

nut milk with whey protein

coffee

porridge

Or, you could make your own Nutrition Energy Balls (recipe below)

As a Team LLS member, I often create original and innovative recipes that incorporate our supplements.

This is an awesome all-natural recipe using paleo-approved ingredients to give you the perfect energy boost and a great way to add maca root to your diet.

Maca Root Recipe: Nutrition Energy Balls

These energy balls are perfect for that post-workout boost, because they contain protein, clean carbohydrates and healthy fats. All the ingredients are whole foods, provide energy and help regulate and balance the body. Enjoy!

It’s estimated that 4 out of 5 people in the UK have a ‘desk job’. [1]

If you too are one of those people who tends to spend most of their day at a desk, you’ve probably started to notice the effects a desk job has on the body and mind. From chronically shortened hip flexors to kyphosis of the upper spine, and poor posture encouraging equally poor breathing patterns, the modern world seems to set us up for aches and pains...

Sitting for long periods of time – especially in the position we’re in when sitting in a chair, on the sofa or when driving – are especially unnatural for the human body. We’re naturally creatures of movement, and while jobs and general life activities used to keep us mobile enough to stay healthy before the industrial revolution, we now rely on high-intensity activities to get our heart rate up for a limited amount of time before returning to sitting for the rest of the day.

FYI; those sweaty spin classes and anything else that puts the body in an unnatural shape isn’t necessarily going to make you feel your best, no matter how many calories you burn in those 45 minutes...

Scientists and clinical researchers like David Dunstan have been looking into the issues surrounding long hours spent sitting at desks and then going home to sit and watch TV (otherwise known as a sedentary lifestyle, from the Latin word sedere, meaning ‘to sit’) and it turns out the results are pretty serious:

“Just as you cannot compensate for smoking 20 cigarettes a day by a good run on the weekend, a bout of high-intensity exercise may not cancel out the effect of watching TV for hours on end."

Patel’s study found that people who spent hours sitting had a higher mortality rate even if they worked out for 45 to 60 minutes a day. The researchers call these people 'active couch potatoes.' [2]

So while we can’t un-do all of this sitting even by hitting the gym, the good news is that as well as taking regular breaks from the desk, cultivating a regular Yoga practice literally works to un-do all the damage the Western world has done to us over time.

The benefits are both instant and will last a lifetime, so once the daily grind is over, swap an evening on the sofa for an hour or so on the Yoga mat, and your body will thank you!

How Yoga Can Help

The problem: Chronically ‘Tight’ Hip Flexors

The Solution: Backbends and Hip-Openers.

‘Anterior Dominance’ is something which effects most of us; the front of the body is tight and weak due to excessive sitting, but many exercises like lifting weights, squatting, cycling and running only make this issue worse. If we can find a balance between strength and flexibility in the back and front of the body, our muscles and organs all begin to work more naturally and efficiently. If the front of the body is tight, the most noticeable place is often in the hip flexors, particularly the psoas. The psoas is a huge muscle which runs from the lumbar spine all the way to the femur bone, it’s often referred to as ‘the muscle of the soul’ [3] because any tension within the muscle greatly contributes to a feeling of emotional tension in the mind.

Yoga postures like Eka Pada Raj Kapotasana (pigeon pose), Setu Bandhasana (bridge pose), simple lunges and deeper backbends like Ustrasana (camel pose) and Urdvha Dhanurasana (full wheel) all help open the front of the body, working with the more superficial layers of muscle as well as deeper muscles like the psoas. Postures such as Baddha Konasana (bound angle pose), Gomukhasana (cow-face pose) and even seated twists and lateral bending movements, aid in reliving tight abductors and the IT band, which can often contribute towards knee pain when they’re tense.

The Problem: Fatigue

The Solution: Breath Awareness

There’s a lot more to breathing than we might think…. Most of us are stuck in ‘thoracic breathing’, meaning we direct the breath only into the upper chest and collarbones. Breathing in this way actually creates a lot of stress within the body; it’s the way we would breathe when in a ‘fight or flight’ situation, thus sending a message to the body to switch on the sympathetic nervous system and release those stress hormones like cortisol and adrenaline when they’re not needed.

When cortisol is released, it encourages new glucose to be made in the liver and released into the bloodstream in order to be utilised for rapid energy release – since the body assumes it needs to fight or flee. If we’re not using this energy release and simply sitting at a desk, this insulin gets stored as sugar and fat within the bloodstream, which in turn can lead to weight gain and a higher risk of developing diabetes. [4] Breathing deeper – specifically by using diaphragmatic breathing techniques – we’re able to bring the body back into balance, re-setting the nervous system and allowing a ‘healing process’ to take place. [5]

Counting your breath is a simple way to begin; start by breathing in for a count of five and exhaling for a count of five. Continue practicing this until you can comfortably breathe slower and deeper, increase or decrease the count to the degree that feels comfortable, however the ancient Yogic texts state that we are actually given a certain number of breaths per lifetime [6] – so make sure you’re not wasting yours...

The Problem: Hunched Shoulders and a Rounded Upper Back

The Solution: Chest and Shoulder Openers

Simple movements like interlacing the hands behind the back can create a powerful opening in the fronts of the shoulders, collarbones and chest. If you’ve been spending most of your life with your chest collapsed, you may even hear a ‘popping’ sound as the sternum opens up. (As long as there’s no pain this is absolutely normal!) Specific supported and restorative Yoga postures like a restorative Matsyasana (fish pose) can open the chest cavity, creating more awareness in the lungs and a sensation of making more space for deeper breathing.

Strengthening the trapezius is also important in preventing the shoulders from being pulled forward by more dominant muscles of the front of the body. Prone backbends like salabhasana or ‘locust pose’ are brilliant for building strength in the trapezius, rhomboids and erector spinae, which all aid in a healthier spine and better posture.

The Problem: RSI

The Solution: Wrist Exercises and Strengtheners

Repetitive strain injury is a very common problem amongst the general population, but is most likely found in those who have the wrists in a prone position for long periods of time (think cyclists, those who type for long hours, guitar and piano players, and people who knit). Again, this is a pretty unnatural position for the human hand, which is why difficulties arise.

Generally, RSI is similar to carpal tunnel and tendonitis, and occurs when the carpal tunnel – a narrow passage within the centre of the wrist becomes compressed and inflamed. Strengthening this area of the wrist as well as creating space for circulation within the joint is crucial for curing and preventing any issues. Luckily, many of the postures and movements within a Yoga practice can naturally aid in relieving wrist problems. [7]

Standing postures like Warrior 2 obviously don’t put any pressure on the wrists, but they do encourage the elbows and wrists to hold a lengthened position for a period of time, allowing for space within the joints. Many postures are performed with the palms together, which counteracts the pronation of the wrists and lengthens the muscles of the forearms, therefore reducing feelings of tightness. For specific wrist exercises approved by many Yoga experts, follow this link to YogaJournal.com

The Problem: Neck Pain

Mindfulness is currently a popular practice we’re all becoming more aware of, mostly because it’s very simple yet very effective. Thich Naht Hanh is a Vietnamese Buddhist Monk who is well known for introducing mindfulness to the Western world. His practices begin with simple awareness of how you’re breathing, and move onto becoming aware of each step you’re taking as you walk along throughout the day.

Washing the dishes or preparing a meal can become a mindfulness practice if we actually take time to pay full attention to the details of what we’re doing; the colours of the trees you walk past, the smell of the food you’re preparing for dinner, and the complete focus you give to scrubbing the pans afterwards actually becomes a meditation practice when applied regularly.

Studies have shown that mindfulness increases a person’s mood, decreasing stress and perceived exhaustion, as well as increasing positivity and quality of life. [8]

Being more aware of what you’re doing throughout the day can lead to becoming more aware of your posture, and not only that, but many people will say to me after just a couple of Yoga classes that they’re already much more aware of holding their bodies differently, noticing when their backs start to round or their necks begin to ache and modifying to make themselves feel better before any damage is done.

This ability to be more aware of what we’re doing at any given moment, and to discern as to whether it is actually good for us or not, is possibly one of the biggest hidden benefits of a Yoga practice; the old adage is true: Prevention is better than cure! [9]